Overhead Slam

How to perform

1. 01Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
2. 02Initiate the countermovement by raising the ball above your head and fully extending your body.
3. 03Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
4. 04Receive the ball with both hands on the bounce and repeat the movement.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.