Medicine Ball Overhead Slam
An explosive full-body exercise that combines core power with a conditioning element.
Equipment: Medicine ball
How to do it
- 1Stand with feet shoulder-width apart, holding a medicine ball overhead with both hands.
- 2Brace your core and slam the ball down into the floor as hard as possible, hinging slightly at the hips.
- 3Pick the ball back up, reset to standing, and repeat.
Common mistakes
- Rounding the lower back on the slam instead of hinging with control.
- Using a ball too heavy to control safely, especially as fatigue builds.
Sets & reps by goal
An explosive movement: keep reps low enough that every rep stays fast and crisp, and rest long enough to repeat that quality on the next set.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Any goal | 3-4 | 6-10 | 60-90 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Medicine Ball Overhead Slam safe for beginners?
The Medicine Ball Overhead Slam is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, the Superman trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the SupermanWhat muscles does the Medicine Ball Overhead Slam work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have a medicine ball for the Medicine Ball Overhead Slam?
There's no close equivalent in the database without a medicine ball. The Hanging Leg Raise trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.
See the Hanging Leg RaiseRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.