The medicine ball overhead slam is a dynamic exercise that targets the upper back, shoulders, and core by forcefully slamming a medicine ball to the ground from an overhead position. It requires coordination, power, and full-body engagement.
Also Works
ShouldersCore
How to Perform
1
Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
2
Engage your core and keep your back straight.
3
Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
4
As you slam the ball down, use your entire body to generate power, including your shoulders and core.
5
Catch the ball on the bounce and repeat for the desired number of repetitions.
Pro Tips
•Rise up on your toes as you bring the ball overhead, then slam down aggressively by engaging your lats, core, and hip flexors.
•Hinge at the hips and bend your knees as you slam to use your entire posterior chain, not just your arms.
•Use a dead ball (no bounce) for safety, or stand clear of the rebound if using a rubber ball.
Common Mistakes
•Keeping the legs stiff and slamming with only the arms, which greatly reduces power output.
•Rounding the lower back during the slam instead of hinging at the hips with a flat spine.
•Standing too close to the slam point and getting hit by the rebound.