The Medicine Ball Overhead Slam exercise is a dynamic and explosive movement that primarily targets the shoulders, arms, core, and legs. This exercise involves lifting a medicine ball overhead and forcefully slamming it onto the ground, with the goal of generating power and strength.
How to perform
Here are the step-by-step instructions for performing the Medicine Ball Overhead Slam:1. Begin by standing with your feet shoulder-width apart, holding a medicine ball with both hands and arms fully extended overhead.
2. Engage your core muscles and maintain a straight posture throughout the movement.
3. Inhale and brace your core as you squat down, lowering the medicine ball behind your head to generate momentum.
4. Explosively extend your knees and hips to stand up, simultaneously using your arms to slam the medicine ball onto the ground directly in front of you with as much force as possible.
5. As you slam the ball, exhale and maintain control to prevent any rebound or bounce off the ground.
6. Catch the ball as it bounce back up and immediately repeat the movement for the desired number of reps.
7. Perform the exercise with power and speed, focusing on using your entire body to slam the medicine ball rather than just your arms.
8. Complete the desired number of reps and sets, making sure to rest in between if needed.
Note: It is important to choose an appropriate weight of medicine ball that allows you to perform the exercise with proper form and without risking injury. Consult with a fitness professional if you are unsure about your form or technique.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.