Overhead Medicine Ball Slam
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball
Primary muscle group
Latissimus Dorsi, Rectus Abdominis
Secondary muscle groups
Obliques, Deltoids, Triceps, Hip Flexors
Movement pattern
Overhead Throw
Training goal
Power, Rate of Force Development
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Tennis
Overview
Purpose. Drive a medicine ball into the floor from overhead to train fast trunk flexion and full-body force production without deceleration.
How it fits the system. A beginner-level overhead throw entry in the Ballistic Training section, programmed to develop power, rate of force development. Related work in the library: Kettlebell Swing and Medicine Ball Punch Throw.
Primary muscles
Latissimus Dorsi, Rectus Abdominis
Secondary muscles
Obliques, Deltoids, Triceps, Hip Flexors
Movement pattern
Overhead Throw
Equipment
Medicine Ball
Difficulty
Beginner
How to Perform
- Stand with the feet hip to shoulder width, holding a non-bouncing slam ball.
- Press the ball overhead and rise onto the balls of the feet with the body extended.
- Pull the ball down explosively using the lats and trunk.
- Hinge at the hips as you accelerate the ball into the floor in front of you.
- Follow through and let the arms finish low.
- Pick the ball up, reset and repeat with full intent.
Coaching Cues
- Drive the slam with the lats and trunk, not just the arms.
- Hinge as the ball comes down to protect the lower back.
- Every rep should be maximal effort.
- Use a ball that does not rebound.
Common Mistakes
- Rounding the lower back to reach the floor.
- Slamming with a soft, submaximal effort.
- Using so many reps that speed drops off.
- Slamming a bouncing ball that can rebound into the face.
Progressions & Regressions
Progressions
Half-kneeling slam, then standing slam, then jumping slam, then heavier ball.
Regressions
Chest pass or a lighter ball with a shorter range.
When to Use It
When to use
Early in a session as a power primer, or in short clusters within a conditioning block.
When not to use
With acute lower-back irritation, or when the ball bounces unpredictably on a hard floor.
Programming
4 to 6 sets of 5 to 8 repetitions with full intent, resting 60 to 90 seconds between sets.
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