Stand with feet hip width apart and a relatively heavy slam ball placed on the ground in front of you between your legs. Maintaining a neutral spine and bracing your core, bend at the knees and drive the hips back and down to descend into a squat position. Pick the ball up and immediately extend the legs and drive the hips forward to return to standing. As you return to standing simultaneously hoist the ball up and over your shoulder, so it hits the floor just behind you. Turn around and repeat the same movement, with time throwing the ball over the opposite shoulder to previously. Repeat for the desired number of reps (or time).