Medicine Ball Overhead Slam

Medicine Ball Overhead Slam


This exercise involves lifting a medicine ball overhead and slamming it down onto the ground with force. It is a full-body workout that targets the core, shoulders, and arms while also providing cardiovascular benefits.

Muscle Group

Equipment Required

Medicine Ball Overhead Slam Instructions

  1. Stand with your feet shoulder-width apart and hold a medicine ball with both hands at chest level.
  2. Lift the ball overhead, fully extending your arms.
  3. Slam the ball onto the ground as hard as you can, using your core and upper body strength.
  4. Catch the ball as it bounces back up and repeat the movement for the desired number of reps.
  5. Make sure to keep your back straight and engage your core throughout the exercise.

Medicine Ball Overhead Slam Form & Visual

Medicine Ball Overhead Slam

Medicine Ball Overhead Slam Benefits

  • Full body workout
  • Improves power and explosiveness
  • Increases core strength and stability
  • Enhances cardiovascular endurance
  • Improves hand-eye coordination
  • Can be done alone or with a partner
  • Low impact exercise
  • Can be modified for different fitness levels

Medicine Ball Overhead Slam Muscles Worked

  • Abdominal muscles
  • Shoulder muscles
  • Arm muscles
  • Back muscles
  • Leg muscles

Medicine Ball Overhead Slam Variations & Alternatives

  • Medicine Ball Side Slam
  • Medicine Ball Slams with a partner
  • Medicine Ball Rotational Slams
  • Medicine Ball Chest Passes
  • Medicine Ball Wall Throws