With three decades of workouts under her belt, there's a reason we trust Cindy Crawford's taste in fitness. Take one browse through her Instagram feed and it's clear that the supermodel has made fitness an important part of her lifestyle. Most recently, Crawford and her trainer Sarah Perla Hagaman showed off a jump squat/ball slam move that's easy to do at home. We asked a trainer to break down how to do the move, who should try it, and why it's worth adding to your routine.
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"This is a great full-body exercise and when done in repetition, an excellent way to incorporate cardiovascular training in an exercise regimen," certified personal trainer Aimee Rose tells SELF. A combination of a jump squat and a medicine ball slam, this exercise is a perfect example of a compound exercise, which works multiple muscle groups at once. When you're engaging a bunch of muscles at the same time, the exercise will feel more intense and your heart will have to work harder to perform the move—which translates to a bigger cardiovascular challenge and a higher calorie burn than if you had done each exercise individually. An added bonus: A compound exercise like this also requires you to use your core to keep your body stable throughout the move.
The move may look complicated, but it’s actually made up of three simple steps. Hold a medicine ball at your chest and make sure to keep your weight distributed evenly through your feet as you squat, Jeff Catenacci, owner and instructor at F45 Flatiron in NYC, tells SELF. Then, jump as high as you can and lift the ball overhead. Once you land, slam the ball into the ground.
Another great thing about this move is that it can be modified in many ways to fit a person's individual range of motion or accommodate for injuries. According to Rose, "the squat can be deep or above parallel, the jump can be high or removed completely, the overhead ball raise can be altered to keep the arms at chest height, and the weight of the ball can be changed." So don't be afraid to modify the workout if you need to. Just make sure the ball isn’t so heavy that it won’t rebound.
The jumping portion makes this a plyometric exercise, a category that includes high-intensity moves like burpees. “Plyometrics are a great way to challenge most people's bodies,” says Catenacci. The movement patterns are relatively easy—what makes them hard is that they're usually done for speed—and have big training benefits "like increased power, speed, and strength," Catenacci says.
One thing to be wary of: Anyone with head, neck, or shoulder pain should be careful not to overextend past the midline of the body when reaching the ball overhead, Rose says. As always, if you are experiencing any sort of pain and think you may be injured, you should always speak with a doctor before trying this or any other new exercise.
Otherwise, this move is a great one to add to your repertoire. Rose recommends attempting this at home for 20 seconds at a high intensity, followed by 10 seconds of rest. Then, repeat the sequence for eight rounds. You can also add the move to a longer strength workout that you think could use an extra high-intensity kick.
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