← EXERCISE LIBRARYPower
Med Ball Overhead Slam
Drive a slam ball from overhead into the floor as hard as possible. Trains full-body extension and trunk flexion speed, and it is simple to coach.
- 01Stand feet hip-width with a non-bouncing slam ball at your feet.
- 02Hinge, pick the ball up and bring it overhead, reaching tall through the hips and ribs.
- 03Without pausing, pull the ball down hard, hinging at the hips and letting the trunk fold.
- 04Release the ball into the floor just in front of your feet and follow through.
- 05Pick it up, reset and repeat for 6 to 10 reps with maximum intent.
- 01Reach tall, then drive it through the floor.
- 02Hinge on the way down, do not just crunch.
- 03Full effort or stop the set.
- 01Using a bouncing med ball instead of a slam ball — it comes back at your face.
- 02Rounding the low back to pick the ball up between reps — dozens of loaded reps of that adds up quickly.
- 03Slamming at seventy percent for high reps — a slam at partial effort is a conditioning drill, not a power drill.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.