Exercise guide
Overhead Slam
The Overhead Slam is an explosive medicine-ball exercise that moves the ball from above the head into the floor. The lats contribute to the downward pull, while the abdominals, shoulders, hips, and legs help create the full-body action.
Training context
Benefits of the Overhead Slam
The slam develops coordinated power through the upper body and trunk and can also provide a demanding conditioning stimulus. A lighter ball often produces more speed than a ball that is difficult to lift overhead.
Use a ball designed for slamming. Catch it only when the rebound is predictable and the face remains safely outside its path.
Technique overview
Extend fully, then drive the ball into the floor
Stand with the ball held in both hands and a clear area in front of the feet. Raise it overhead as the body extends, then reverse forcefully through the arms, trunk, and hips to slam it down. Catch a controlled rebound or retrieve the ball after it settles before repeating.
Treat this as an overview and use a range, pace, and setup you can control.