Seated Overhead Medicine Ball Slam

Abs, Obliques, LatsMedicine Ball

A seated overhead medicine ball slam targeting your core and upper body. Removing leg drive forces your abs and lats to do all the work while keeping spinal load low.

How to do it

1Sit on the floor with legs straight or slightly bent, holding the med ball in front of you.

2Raise the ball overhead and slightly back, lengthening your torso.

3Slam the ball aggressively into the floor using your abs and arms.

4Catch the rebound or pick the ball up and return to the starting position.

Common mistakes

Leaning back too far before the slam, straining your lower back.

Throwing only with your arms without engaging your core.

Losing control of the ball on the rebound, risking injury.

Breathing

Inhale as you lift the ball overhead. Exhale sharply as you slam it into the ground.

Make it harder or easier

To make it easier, use a lighter ball or reduce the range of motion. To make it harder, use a heavier ball or increase your pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.