Overhead Slam

intermediate · throw

Setup

Use a non-bouncing slam ball, and pick a spot with ceiling clearance above your fully extended reach, a hard floor, and nobody and nothing within two meters. Stand tall with your feet shoulder-width apart, holding the medicine ball with both hands in front of your stomach.

Execution

Swing the ball up high overhead by extending your whole body, rising slightly onto your toes if needed.
Exhale sharply, crunch your abs and slam the ball straight down onto the floor just in front of you with full force.
Let your knees bend slightly as your body follows the slam downward.
Pick the ball back up by bending your knees, keeping your back flat rather than folding from the waist.
Stand up fully before starting the next rep.
End the set if the ball bounces back above knee height, if someone comes close, or if your back stops staying flat when you pick the ball up.

Breathing

Exhale sharply right as you slam the ball down, inhale as you swing it up overhead. Do not hold your breath; if you have high blood pressure, heart disease, a hernia or you are pregnant, avoid this explosive slamming exercise.

Quick cues

Swing all the way up before slamming.
Crunch the abs to add power.
Pick it up by bending the knees.
Slam just in front of the feet.

Common faults

Fault: Slamming with the arms alone, without engaging the abs and whole body
Fix: Crunch the abs hard and let the whole body drive the slam, not just the arms.
Fault: Bending from the low back to pick the ball up
Fix: Bend the knees and keep the back flat when reaching down for the ball.
Fault: Slamming the ball too close to the feet, causing it to bounce back
Fix: Aim the slam about half a meter in front of your feet.
Fault: Overarching the back when swinging the ball up high
Fix: Brace the core lightly on the way up to protect the lower back.

Equipment

medicine_ball

Muscle groups

back, core, shoulders, arms