Overhead Slam (Medicine Ball)

An explosive overhead slamming movement where a medicine ball is thrown down with full force, developing upper body power and core strength.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball overhead with both hands, arms fully extended.
2. Bend your knees slightly to prepare for the explosive movement.
3. Explosively extend through your entire body and slam the medicine ball down toward the ground with maximum force.
4. Let the ball bounce or catch it as it bounces back up.
5. Immediately reset to the starting position and repeat.
6. Perform for the prescribed number of repetitions.

Tips

• The power comes from your entire body, especially your legs and core.
• Engage your core throughout to transfer force from your lower body.
• Perform this movement with explosive intent for maximum power development.
• Use a rubber mat or flooring that can withstand impact.
• Start with a lighter medicine ball to learn the movement safely.
• This is an excellent full-body explosive power development exercise.