Overhead Slam Ball

ExtrasSlam

Lifting a slam ball overhead and forcefully driving it into the ground, combining full-body power, core engagement, and an emotionally cathartic conditioning stimulus. A gym staple for HIIT circuits and stress-relief training.

Demo: Medicine ball training demo

Sets

4

Reps

10-15

Rest

1 min

Contraindications

Avoid with low back pain or shoulder impingement. Use a hip hinge (not a rounded back) to pick the ball up between reps to protect the spine.

Setup

Stand feet shoulder-width, slam ball held at chest or the floor to start.

Execution

  1. 1Lift the ball overhead, extending through the hips and reaching tall
  2. 2Brace the core hard at the top
  3. 3Slam the ball down forcefully by flexing through the hips and core, driving the arms down
  4. 4Catch the ball on the bounce (or pick it back up) to reset
  5. 5Repeat continuously for reps or time

Key cues

  • Reach tall and extend fully overhead
  • Brace the core before the slam
  • Drive through the hips, not just the arms
  • Reset with a clean pickup each rep

Common faults

  • Rounding the low back excessively on the slam-down phase
  • Using only the arms without hip/core drive
  • Picking the ball up with a rounded back instead of a hip hinge
  • Losing control of the bounce and getting hit by the rebound

Tweaks

  • Perform for max reps in a time window (e.g., 30-45 sec)
  • Add a slight squat before the overhead lift for more leg drive
  • Use as a Tabata-style finisher after strength work

Regressions

Medicine Ball Chest Pass

Progressions

Rotational Slam (Wall)

Muscles

Primary: Core, Lats, Shoulders

Secondary: Glutes, Hamstrings, Triceps

Notes

Primary energy system: lactic when performed for volume; alactic for max-effort singles. One of the most accessible high-output conditioning tools — no eccentric loading on the joints since the ball leaves the hands entirely.

Sources

Attribution: Onnit Academy