Smart Workout Diary

Medicine Ball Overhead Slam

The medicine ball overhead slam is an explosive full-body movement in which you lift a medicine ball overhead and forcefully drive it into the floor. It primarily trains the core and also uses the shoulders, lats, hips, and legs to develop power, coordination, and conditioning.

Demonstration

Medicine Ball Overhead Slam — demonstration 1
Medicine Ball Overhead Slam — demonstration 2

Instructions

  1. Set up: Stand on a clear, non-slip surface with your feet about hip- to shoulder-width apart. Hold a slam ball or non-bouncing medicine ball securely with both hands.
  2. Lift: Brace your core and raise the ball overhead with mostly straight arms, keeping your ribs from flaring excessively.
  3. Slam: Drive the ball straight down by forcefully pulling your arms down and bending at the hips and knees. Exhale as you slam.
  4. Finish safely: Follow through into a partial squat with a neutral back, allowing the ball to land between or just in front of your feet. Do not round forward to chase the ball.
  5. Reset: Pick up the ball with a hip hinge or squat, stand tall, and repeat with controlled, powerful repetitions.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Lats, Glutes, Quads
Type
Plyometric
Mechanics
Compound
Equipment
Other
Difficulty
Beginner

Technique tips

  1. Choose the right ball: Use a non-bouncing ball and a load that lets you maintain a crisp, controlled slam.
  2. Use your whole body: Generate force from the hips and legs while the core transfers that force through the arms.
  3. Keep the ball close: Direct it down near your body rather than throwing it far forward, which can pull you out of position.
  4. Control fatigue: Stop or reduce the load when your back rounds, your shoulders lose control, or the landing area is no longer clear.
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