Medicine Ball Overhead Slam

Setup

1. 01Use a non-bouncing slam ball, typically 5 to 10 kg.
2. 02Stand with feet shoulder width apart, ball at the chest.
3. 03Clear the area so the ball cannot rebound into anything.
4. 04Brace lightly with a tall posture.

Execution

1. 01Reach the ball fully overhead, rising onto the toes.
2. 02Slam the ball straight down into the floor just in front of the feet, folding at the hips.
3. 03Follow through so the lats and abs drive the ball, not just the arms.
4. 04Catch or pick up the ball, reset tall, and repeat.

Checkpoints

• -Full overhead reach on every rep.
• -The slam finishes in a hip hinge, not a rounded-back collapse.
• -The ball lands close to the feet, not thrown forward.
• -Each rep is thrown with maximal intent.

Common mistakes

• -Using a bouncy ball that rebounds into the face.
• -Slamming with arms only and skipping the trunk flexion.
• -Rounding the back to pick the ball up between reps.
• -Letting reps get lazy as fatigue builds; slams should stay violent or stop.