Med Ball Overhead Slam

Learn how to perform a med ball overhead slam perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Med Ball Overhead Slam

Exercise Families: Full Body,  Cardio

Equipment: Med Ball

Trainer: Ashley Steele


  1. Stand with your feet hip-width apart, holding a medicine ball in both hands directly in front of your chest; grasp the ball with your palms facing each other, elbows bent, and facing down towards the floor.

  2. Swing the medicine ball upwards over your head. Lean back while pushing the hips forward to lengthen your abdominal muscles, tighten your abs to keep your core strong throughout the movement to ensure spinal stability. 

  3. Explosively bring the ball down over your head to throw it directly on the floor while dropping your weight back by pushing the hips back and down. As you throw the ball down, be sure to maintain the abdominal bracing and hinge from the hips to maintain spinal stability.

  4. Use a bouncing medicine ball to throw it straight down and have the ball bounce back up into your hands to perform rapid, continuous repetitions.

  5. If using a bouncing medicine ball make sure that you have ample space for safety; if you are using a non-bouncing medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.

  6. Performing Med Ball Slams is a great way to burn calories and work your total body.

  7. You should feel it working your core, glutes, hips, arms, and shoulders. 

Alternative Exercises:

Kettlebell Swing  Burpee

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