Overhead Slam

Also called ball slam, medicine ball slam and slam ball.

Works

Lats

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.

1. Initiate the countermovement by raising the ball above your head and fully extending your body.
2. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
3. Receive the ball with both hands on the bounce and repeat the movement.

Cues

• Reach high, full extension.
• Slam hard right in front.
• Hips back as the ball drops.
• Catch on the bounce, go again.

Common mistakes

• Arms only, no hips.
• Rounding the back to pick up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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