Medicine Ball Overhead Slam
Description
The medicine ball slam is an explosive full-body exercise where you raise a slam ball overhead and forcefully throw it down into the floor as hard as possible. It builds explosive power through the entire body — lats, core, hips, and arms — while providing intense cardiovascular conditioning. It is a stress-relieving favorite.
Equipment Required
Medicine Ball Overhead Slam Instructions
- Stand with feet shoulder-width apart, holding a slam ball in both hands.
- Lift the ball straight overhead, fully extending your arms and rising onto your toes.
- Engage your core. Brace.
- Forcefully slam the ball straight down into the floor in front of you.
- As you slam, drive your hips and core into the throw — bend your knees and torso forward.
- Use your full body weight to throw the ball. Yell or grunt if it helps.
- Catch the ball on the bounce (if it bounces) or pick it up.
- Reset and repeat. Aim for 8 to 15 reps per set.
Medicine Ball Overhead Slam Form & Visual
Medicine Ball Overhead Slam Benefits
- Builds explosive full-body power
- Engages lats, core, and hips together
- Excellent cardiovascular conditioning
- Stress-relieving
- Time-efficient HIIT exercise
- Burns calories at a high rate
Medicine Ball Overhead Slam Muscles Worked
- Latissimus dorsi (heavy involvement)
- Rectus abdominis
- Obliques
- Triceps brachii
- Anterior deltoid
- Hip flexors and glutes
Medicine Ball Overhead Slam Variations & Alternatives
- Medicine Ball Overhead Throw
- Medicine Ball Backward Throw
- Single-Arm Slam
- Rotational Slam
- Lateral Slam
- Slam Ball Burpee
