Overhead Slam

Technique

How to perform Overhead Slam

1. Use a medicine ball intended for floor throws with a manageable rebound, and stand with your feet around shoulder width in a clear area.
2. Hold the ball in both hands and bend slightly at the hips and knees to prepare the countermovement.
3. Drive upward through the legs and raise the ball overhead without forcing an exaggerated lower-back arch.
4. Bring the arms down forcefully and bend at the hips and knees as you throw the ball into the floor in front of you.
5. Control your body position and receive the rebounding ball with both hands.
6. Re-establish the starting position and repeat while the throw and catch remain controlled.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Gluteus Maximus.