Medicine Ball Overhead Slam Circle

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, holding a non-bouncing medicine ball with both hands at hip level.
2. Engage your core, pull your shoulders back, and maintain a slight bend in your knees.
3. Ensure you have adequate space on both sides to perform large circular motions and slam the ball safely.

How to do it

1. Inhale as you swing the ball in a wide, circular arc across the front of your body and up over your head, fully extending your arms.
2. As the ball reaches the peak of the arc, pivot your hips and back foot toward the side of the slam.
3. Exhale forcefully as you contract your abs and slam the ball into the ground just outside your lead foot.
4. Squat down with a flat back to retrieve the ball and immediately begin the circular arc in the opposite direction for an alternating pattern.
5. Maintain a controlled, rhythmic tempo, focusing on the transition from the overhead reach to the downward slam.

Form checklist

• Pivot the trailing foot to allow the hips to rotate fully and protect the knees.
• Keep your spine neutral and chest up when squatting to retrieve the ball.
• Avoid 'muscling' the ball with just your arms; use your core and lats to drive the downward force.
• Ensure the ball clears your head and knees safely during the circular path.

Pro tips

• Focus on the 'stretch-shortening cycle' by transitioning instantly from the top of the circle into the slam to maximize power output.
• Visualize drawing the largest circle possible with the ball to maximize the range of motion and engagement of the obliques.

Make it harder

• Increase the speed of the rotation to challenge your balance and deceleration capabilities.
• Use a heavier 'dead' slam ball to increase the force required for both the lift and the slam.

Frequently asked

What muscles does the medicine ball overhead slam circle work?

The medicine ball overhead slam circle primarily targets the abs, deltoids, glutes, and lats, and also works the erector spinae, obliques, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the medicine ball overhead slam circle?

The medicine ball overhead slam circle uses medicine ball.

Is the medicine ball overhead slam circle good for beginners?

The medicine ball overhead slam circle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Front Plank With TwistIntermediate · abs, deltoids, glutes, and obliques
• Medicine Ball Step Behind Rotational ThrowIntermediate · abs, deltoids, glutes, obliques, pectorals, and quadriceps
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius