Medicine Ball Slam (Overhead)

How to do it

1. Stand with feet shoulder-width apart, holding the medicine ball with both hands and pressing it fully overhead until the arms are straight.
2. Brace the core and hold the full overhead extension briefly, feeling the stretch through the shoulders before initiating the slam.
3. Slam the ball straight down to the floor with maximum arm extension, driving through the shoulders and core on a strict, controlled tempo.
4. Bend the knees to retrieve the rebounding ball, keeping the back flat as you return it to the chest and then back overhead.
5. Exhale forcefully as the ball travels down and inhale as you press it back to the full overhead position.
6. Keep the arms fully extended overhead before every rep rather than starting from a partial raise, since cutting the overhead reach short is the common fault.

Muscles worked

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