Overhead Medicine Ball Slam

Setup & Positioning

• Stand with feet shoulder-width apart, holding a medicine ball at chest height.
• Engage your core, keep a soft bend in the knees, and stand tall.
• Choose a non-bouncing or soft-shell slam ball if working indoors for safety.

Key point: “Your power should come from your whole body, not just your arms.”

Execution

1. Lift the ball overhead, fully extending through the hips, knees, and ankles.
2. As you bring the ball down, engage your core and explosively slam it into the ground directly in front of you.
3. Follow through by hinging slightly at the hips, keeping your back flat.
4. Pick up the ball and reset quickly for the next rep.

Where You Should Feel It

• Core muscles bracing and driving the slam
• Lats, shoulders, and triceps powering the downward motion
• Glutes and legs assisting the full-body force

Where You Shouldn’t Feel It

• Lower back pain from rounding or overextending
• Wrist strain from slamming into a hard surface without control
• Neck tension from looking up too far

Breathing

"Exhale explosively as you slam, inhale as you reset and lift overhead."

Common Mistakes to Avoid

1. Using just the arms – Drive the slam with your whole body for maximum power.
2. Rounding the back – Maintain a flat back during the hinge and follow-through.
3. Standing too upright on the slam – Drop your hips to protect your spine.
4. Letting the ball drift forward – Slam directly in front of you for safety and efficiency.