Strength

Med Ball Overhead Med Ball Slam

The Med Ball Overhead Slam is a high-intensity exercise targeting shoulders, arms, core, and legs, improving full-body strength, power, and cardiovascular endurance. It involves lifting a medicine ball overhead and slamming it to the ground.
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Med Ball Overhead Med Ball Slam instructions
Step-by-step instructions
1
Start by standing with your feet shoulder-width apart, holding the medicine ball close to your chest.
2
Slightly squat down, using the momentum to drive the ball up and above your head.
3
Stand tall with the ball overhead, fully extending your arms.
4
Quickly slam the ball onto the ground by hinging at the waist and getting into a squat position. Your arms should follow through and end up close to your ankles.
5
Pick up the ball and repeat for desired number of reps.
Start by standing with your feet shoulder-width apart, holding the medicine ball close to your chest.
Slightly squat down, using the momentum to drive the ball up and above your head.
Stand tall with the ball overhead, fully extending your arms.
Quickly slam the ball onto the ground by hinging at the waist and getting into a squat position. Your arms should follow through and end up close to your ankles.
Pick up the ball and repeat for desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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