A beginner plyometrics exercise done with a medicine ball that mainly works the lats. Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body.
Updated
Primary
Lats
Equipment
Medicine Ball
Level
beginner
Overhead Slam demonstration
Overhead Slam, starting positionOverhead Slam, finishing position
How to Perform
1Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
2Initiate the countermovement by raising the ball above your head and fully extending your body.
3Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
4Receive the ball with both hands on the bounce and repeat the movement.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
