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ground to overhead
Medicine Ball Slam
Search GoogleMedicine Ball Slam is a intermediate ground to overhead exercise using medicine ball. It primarily trains lats and abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, abdominals
- Secondary
- shoulders, glutes, quadriceps
- Equipment
- medicine ball
- Mechanic
- compound
Setup
- — Prepare the turf lane and clear the movement area.
- — Set your stance, grip, and starting position before beginning medicine ball slam.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Reach tall with the ball, brace, and drive it to the floor using the trunk and hips while keeping space for the rebound.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the ground to overhead.
- — Reach tall with the ball, brace, and drive it to the floor using the trunk and hips while keeping space for the rebound.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo medicine ball slam
Regressions
- — Supported or reduced-range medicine ball slam