Overhead Medicine Ball Slam

Delts, core, triceps, latsMedicine Ball

A dynamic movement raising a medicine ball overhead and explosively slamming it into the floor. It engages the core, shoulders, triceps, and lats, building power and endurance with minimal axial loading.

How to do it

1Stand upright with feet slightly wider than shoulder-width, holding the med ball with both hands.

2Raise the ball overhead with extended arms, reaching up through your entire body.

3Engage your core and back to drive the ball down with maximum power.

4Slam the ball hard into the floor in front of you while dropping into a slight squat.

5Catch the ball on the rebound or scoop it off the floor with a flat back for the next rep.

Common mistakes

Rounding the back when picking up the ball or during the slam itself.

Using only the arms to slam, neglecting core and lower-body drive.

Slamming the ball too close to your feet, risking a dangerous rebound.

Breathing

Inhale as you reach overhead; exhale hard as you slam the ball down.

Make it harder or easier

To make it easier, use a lighter ball and slam with less force.

To make it harder, catch the ball on the bounce and slam continuously without pausing.

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.