If you want to train like an athlete, you’ve got to move like one dynamically, powerfully, and in multiple planes. The slam ball shoulder toss brings rotational power, explosive triple extension, and unilateral loading into one high-impact, sweat-producing movement.
In Challenge #95, your goal is to complete 100 shoulder tosses using a slam ball, alternating sides or working in focused blocks.
“Power isn’t just vertical it’s rotational, reactive, and unpredictable. Train for the chaos.” – RB100.Fitness
Why Shoulder Tosses?
This isn’t your standard med ball slam. The shoulder toss takes you into a power clean-like scoop, followed by a hip-driven vertical launch over the shoulder. It’s used in strongman training, rugby prep, combat conditioning, and anyone trying to simulate real-world force production.
Muscles Targeted:
- Glutes and hamstrings (hip drive)
- Core and obliques (rotation and brace)
- Shoulders and upper back (toss control)
- Forearms and grip (ball handling)
Challenge Format
- Goal: 100 total reps (50 per side or alternating every rep)
- Equipment: Slam ball or dead ball (10-20kg)
- Surface: Soft flooring or turf ball will bounce minimally
- Standard:
- Pick ball from ground to full standing
- Toss over shoulder using hip and upper body extension
- Turn, reset, repeat
Suggested Sets
- 10 × 10 alternating
- 5 sets of 20 (10 per side)
- EMOM: 10 reps for 10 minutes
- Finisher: 100 reps for time (as a power test)
Log time, weight used, and rest periods in the RB100 Tracker
Technique Tips
- Keep ball tight to your body on the pull
- Use your hips, not your lower back, to initiate lift
- Exhale hard at the top of the toss
- Reset posture before the next rep
- Avoid twisting the spine rotate with your feet
Scaling Options
Beginner:
- Use a lighter ball (8–10kg)
- Perform from a raised platform to reduce strain
- Shorten toss height slightly for control
Intermediate:
- Standard floor-to-over-shoulder toss
- Focus on clean reset technique
Advanced:
- Heavier ball (20–30kg)
- Add a turn-and-sprint after each toss
- Pair with #66: Sled Pushes for full conditioning circuits
Programming Combos
Pair well with:
Use as a finisher or standalone power workout.
Recovery & Cooldown
- Shoulder circles and band pull-aparts
- Hip flexor stretch
- Foam roll glutes and T-spine
- Refuel with #21: 100g Protein per Day
