Zirv FitnessStrength exercise
Medicine Ball Overhead Slam (Partner)
How to do it
- Stand facing a partner a few steps apart, holding the medicine ball overhead with both hands and feet shoulder-width apart.
- Brace the core and extend fully through the arms and shoulders before initiating the slam downward.
- Drive the ball down to the floor in front of you with force, hinging slightly at the hips as the arms and core finish the movement.
- Let your partner retrieve the rebound and pass it back overhead, or pick it up yourself before handing it off in turn.
- Exhale sharply on the downward slam and inhale as you and your partner reset to the overhead starting position.
- Keep the back flat rather than rounding heavily through the slam, which is the common fault when partners rush the exchange.
Muscles worked
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises