Overhead Medicine Ball Slam Progressions

        Medicine ball slams are a great way to learn and develop power for a beginner all the way up to an advanced level athlete. They teach the athlete how to properly transfer power without having to learn a movement that is too difficult to pick up.  I’m going to outline the main teaching points with some high resolution pictures of yours truly.

        The first three medicine ball slams are done with the hip, knee and ankle in a static position.

Tall Kneeling Overhead Medicine Ball Slam

        To perform this exercise start in a kneeling position with your hips fully extended, quickly bring the medicine ball overhead and immediately slam the medicine ball into the floor. Make sure to keep the elbows straight throughout the movement and do not let the shoulders round forward when slamming the medicine ball into the floor. The body should remain vertical during the whole exercise. 

½ Kneeling Overhead Medicine Ball Slam

        To perform this exercise start in a ½ kneeling position with one hip fully extend and the other flexed at a 90 degree angle, quickly bring the medicine ball overhead and immediately slam the medicine ball into the floor. Make sure to keep the elbows straight throughout the movement and do not let the shoulders round forward when slamming the medicine ball into the floor. The body should remain vertical during the whole exercise.

Standing Medicine Ball Slam

        To perform this exercise start in a standing position with your hips, knees and ankles slightly flexed, quickly bring the medicine ball overhead and immediately slam the medicine ball into the floor. Make sure to keep the elbows straight throughout the movement and do not let the shoulders round forward when slamming the medicine ball into the floor. The lower body should remain in a slightly flexed position during the whole exercise.

        The last two medicine ball slams are performed with dynamic movement coming from the lower body.

Standing Medicine Ball Slam

      To perform this exercise start in a standing position with your hips, knees and ankles slightly flexed, quickly bring the medicine ball overhead and while doing so forcefully extend your hips, knees and ankles. Once the medicine ball is overhead immediately slam the medicine ball into the floor. Make sure to keep the elbows straight throughout the movement and do not let the shoulders round forward when slamming the medicine ball into the floor. The lower body will return to being slightly flexed when the exercise is complete.

Single Leg Medicine Ball Slam

        To perform this exercise start in a single leg stance with your hips, knees and ankles slightly flexed, quickly bring the medicine ball overhead and while doing so forcefully extend your hips, knee and ankle. Once the medicine ball is overhead immediately slam the medicine ball into the floor. Make sure to keep the elbows straight throughout the movement and do not let the shoulders round forward when slamming the medicine ball into the floor. The single leg will return to being slightly flexed when the exercise is complete.

        Master each movement before moving on to the next progress. You will notice your power numbers start to climb!