How to do the Medicine Ball Overhead Slam
Medicine Ball Overhead Slam is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Core.
Medicine Ball Overhead Slam demonstration · © GymiaFit
Medicine Ball Overhead Slam at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Core
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Medicine Ball Overhead Slam step by step
- 1Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
- 2Engage your core and keep your back straight.
- 3Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
- 4As you slam the ball down, use your entire body to generate power, including your shoulders and core.
- 5Catch the ball on the bounce and repeat for the desired number of repetitions.
Medicine Ball Overhead Slam — questions
What muscles does the Medicine Ball Overhead Slam work?
The Medicine Ball Overhead Slam primarily targets the Upper Back. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Medicine Ball Overhead Slam?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Medicine Ball Overhead Slam suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Medicine Ball Overhead Slam?
Elevator, London Bridge, Rope Climb train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Medicine Ball Overhead Slam demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.