Medicine Ball Overhead Slam
Expert Advice
Use your entire body when performing the slam, not just your arms, to engage more muscle groups and increase calorie burn.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding the medicine ball overhead.
- Rise onto the balls of your feet as you reach the ball up.
- Slam the ball down to the ground in front of you as hard as you can, engaging your core and lats.
- Squat down to pick up the ball, keeping your back straight.
- Repeat the movement for the desired number of repetitions.
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Muscles Worked
Medicine Ball Overhead Slam primarily targets the Shoulders, Lats, Traps, Abs, with Strength mechanics using Medicine Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps20%
Abs20%
Secondary
Chest5%
Quads5%
Equipment
Medicine Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Medicine Ball Overhead Slam work?
Medicine Ball Overhead Slam primarily targets the Shoulders, Lats, Traps, Abs. Secondary muscles involved include Chest, Quads. It is classified as a Strength exercise performed with Medicine Ball.
How many sets and reps should I do for Medicine Ball Overhead Slam?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Medicine Ball Overhead Slam suitable for beginners?
Medicine Ball Overhead Slam is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
