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Upper back · Medicine ball · Intermediate

How to do Medicine Ball Overhead Slam

The medicine ball overhead slam is a dynamic exercise that targets the upper back, shoulders, and core by forcefully slamming a medicine ball to the ground from an overhead position. It requires coordination, power, and full-body engagement.

Medicine Ball Overhead Slam demonstration
Primary muscle
Upper back
Also works
Shoulders and Core
Equipment
Medicine ball
Level
Intermediate
Category
Back

How to do Medicine Ball Overhead Slam, step by step

  1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
  2. Engage your core and keep your back straight.
  3. Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
  4. As you slam the ball down, use your entire body to generate power, including your shoulders and core.
  5. Catch the ball on the bounce and repeat for the desired number of repetitions.

Muscles worked

Medicine Ball Overhead Slam works your upper back as the main mover, with help from your shoulders and core.

Track Medicine Ball Overhead Slam in SPLYT

Medicine Ball Overhead Slam is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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