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Exercise 1354 · REF oHg8eop

Medicine Ball Overhead Slam exercise animation

Medicine Ball Overhead Slam

Category
Back
Equipment
Medicine Ball
Target
Upper Back

Slamming a medicine ball overhead and down trains the lats and upper back through a fast, explosive extension-to-flexion pattern rather than the slow controlled tension of a pulldown. It doubles as a stress-relief move for a reason — the full-effort slam is satisfying precisely because it lets you move fast and heavy without worrying about the eccentric.

How to Do the Medicine Ball Overhead Slam

  1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
  2. Engage your core and keep your back straight.
  3. Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
  4. As you slam the ball down, use your entire body to generate power, including your shoulders and core.
  5. Catch the ball on the bounce and repeat for the desired number of repetitions.

Muscles Worked

The Medicine Ball Overhead Slam primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Core.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have medicine ball? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Medicine Ball Overhead Slam work?
The Medicine Ball Overhead Slam primarily targets the upper back, with the shoulders and core assisting.
What equipment do I need for the Medicine Ball Overhead Slam?
The Medicine Ball Overhead Slam is done with a medicine ball.
What's a good alternative to the Medicine Ball Overhead Slam?
If you don't have access to a medicine ball, the Back Lever targets the same upper back using body weight instead.