Overhead Medicine Ball Slam
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Slam 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, Combat Sports, Field Sports, Racquet Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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