Overhead Slam

An explosive plyometric movement where you raise a medicine ball overhead and slam it into the ground with maximum power.

Instructions

1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest height.
2. Take a slight dip in your knees to generate power from your lower body.
3. Explosively extend through your hips, knees, and ankles while raising the medicine ball overhead.
4. Reach full body extension with the ball held above your head.
5. Reverse the motion explosively, bringing the ball down and slamming it into the ground in front of you with maximum force.
6. Let the ball bounce and catch it off the rebound with both hands at chest height.
7. Reset your posture and immediately transition into the next repetition.
8. Repeat for the desired number of repetitions.

Tips

• This is an explosive, high-intensity movement - start with a lighter medicine ball to learn the technique.
• The slam motion should be aggressive and powerful; avoid slow, controlled movements.
• Use a sturdy, resilient surface such as concrete or a padded gym floor designed for this exercise.
• Engage your core throughout to protect your lower back.
• Keep your chest up and shoulders back at the bottom of the movement.