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Medicine Ball Overhead Slam

Medicine Ball Overhead Slam

The Medicine Ball Overhead Slam is a dynamic and powerful exercise that engages your entire body, making it an excellent addition to any workout routine. This exercise primarily targets your core muscles, including the abs, obliques, and lower back, but it also works your shoulders, arms, and legs. To perform the Medicine Ball Overhead Slam, you'll need a medicine ball that suits your strength and fitness level. Start by standing with your feet hip-width apart, holding the medicine ball with both hands at chest level. Engage your core and bring the ball overhead, fully extending your arms. As you forcefully slam the ball down to the ground, release tension in your entire body, using your core, shoulder, and arm muscles to generate power. As the ball hits the ground, be prepared to catch it on the bounce and quickly repeat the movement for a desired number of reps. Not only does the Medicine Ball Overhead Slam help to strengthen and tone your core, but it also improves explosive power, coordination, and stamina. This exercise can be modified by using a lighter or heavier ball or by incorporating additional movements, such as squatting or lunging while performing the slam. Remember to maintain proper form throughout the exercise, keeping your abs engaged, back straight, and knees slightly bent. Incorporating the Medicine Ball Overhead Slam into your workout routine can add intensity and variety, making your workouts more challenging and enjoyable. It's a dynamic exercise that not only burns calories and builds strength but also provides a fantastic outlet for releasing stress and pent-up energy. So grab a medicine ball and get ready to slam your way to a stronger, fitter you!


  • Start by standing with your feet shoulder-width apart, knees slightly bent, and hold the medicine ball with both hands directly above your head.
  • Engage your core and use your hips, arms, and shoulders to forcefully slam the medicine ball down towards the ground in front of you, throwing it as hard as you can.
  • As you slam the ball down, make sure to exhale and use your entire body to generate power.
  • Allow the ball to bounce or roll away from you, and maintain a slight bend in your knees to absorb the impact.
  • Retrieve the ball and repeat the movement for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your back straight and avoiding any excessive arching or rounding.

Tips & Tricks

  • Start with a lighter medicine ball and gradually increase weight as you get stronger.
  • Engage your core throughout the exercise to maintain stability and generate power.
  • Avoid using excessive momentum by controlling the movement and using your upper body strength.
  • Focus on using an explosive and forceful movement when slamming the medicine ball overhead.
  • Ensure proper form by keeping your feet shoulder-width apart and bending your knees slightly.
  • Incorporate this exercise into a full-body workout routine to target multiple muscle groups.
  • Practice proper breathing techniques, exhaling when you slam the ball and inhaling during the recovery phase.
  • Listen to your body and take breaks as needed to prevent overexertion and avoid injury.
  • Maintain a consistent training schedule to see improvements and progress in your performance.
  • Always warm up before performing the exercise by stretching and doing light cardiovascular activity.

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