← Exercise LibraryOverhead Slam
Medicine Ball Slam
Also written as Medicine ball smash (throw to ground), Medicine ball smash
What it trains
lats, rectus abdominis
Also: shoulders, gluteus maximus, hamstrings
Equipment
slam ball or non-bouncing medicine ball
Setup
- Stand with the feet about shoulder width holding the ball at the chest.
- Make sure the floor and the space around you are clear.
Execution
- 1.Lift the ball overhead, extending tall through the hips.
- 2.Slam it into the floor in front of you, hinging at the hips and following through with the arms.
- 3.Pick the ball up and reset for the next rep.
Breathing
Exhale sharply on the slam.
Form cues
- Drive the slam with the lats and abs, not just the arms.
- Hinge at the hips as you follow through.
- Reset your stance before each rep.
Common mistakes
- Rounding the back to reach the ball on the floor.
- Using a bouncy ball that rebounds into your face.
- Slamming with the arms alone.
Safety
- Use a dead-bounce slam ball. A standard medicine ball can rebound hard off the floor.