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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Plank first is a reasonable place to start.
See the PlankWhat 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 medicine-ball for the Medicine Ball Overhead Slam?
The Plank targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have medicine-ball available.
See the PlankRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.