Medicine Ball Overhead Slam
Learn how to do the Medicine Ball Overhead Slam with proper form and technique. This medicine ball exercise primarily targets your Upper Back, with secondary emphasis on Shoulders, Core.
How to Do the Medicine Ball Overhead Slam
Follow these steps to perform the Medicine Ball Overhead Slam with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- medicine ball
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Medicine Ball Overhead Slam?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell reverse grip incline bench row
smith narrow row
barbell incline row
lever reverse grip vertical row
lever alternating narrow grip seated row
dumbbell one arm bent-over row
Frequently Asked Questions
What muscles does the Medicine Ball Overhead Slam work?
The Medicine Ball Overhead Slam primarily targets your Upper Back. Secondary muscles worked include Shoulders, Core. This makes it an effective exercise for developing your back.
What equipment do I need for the Medicine Ball Overhead Slam?
The Medicine Ball Overhead Slam requires medicine ball. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Medicine Ball Overhead Slam with proper form?
Start by Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. Engage your core and keep your back straight. Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Medicine Ball Overhead Slam?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Medicine Ball Overhead Slam?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Medicine Ball Overhead Slam best for?
The Medicine Ball Overhead Slam fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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