Medicine Ball Overhead Slam
Skip the guesswork: Medicine Ball Overhead Slam leans on straightforward equipment demands for pulling strength and back density.
How to do Medicine Ball Overhead Slam
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
- Engage your core and keep your back straight.
- Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
- As you slam the ball down, use your entire body to generate power, including your shoulders and core.
- Catch the ball on the bounce and repeat for the desired number of repetitions.
Medicine Ball Overhead Slam Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Medicine Ball Overhead Slam Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Medicine Ball Overhead Slam
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Medicine Ball Overhead Slam — Frequently Asked Questions
How do you do the Medicine Ball Overhead Slam?
Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. Engage your core and keep your back straight. Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Medicine Ball Overhead Slam work?
The Medicine Ball Overhead Slam primarily targets the upper back. It is classified as a back exercise and is performed with medicine Ball.
How many sets and reps of the Medicine Ball Overhead Slam should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Medicine Ball Overhead Slam good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Medicine Ball Overhead Slam?
Try the Cable One Arm Straight Back High Row (kneeling), Band One Arm Standing Low Row or the Kettlebell Alternating Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
