Medicine Ball Over Shoulder Drop
Diagonal medicine ball slam over the shoulder — rotational power work with a shoulder-driven release.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The obliques drive the rotation. The shoulders and trunk drive the slam. The grip holds the ball through the rotation. As a rotational power drill, this loads the kinetic chain through the diagonal slam pattern.
How to perform
Setup
Stand with feet shoulder-width apart holding a medicine ball with both hands.
Execution
Lift the ball overhead. Explosively slam it down to one side behind the shoulder, allowing the torso to rotate. Catch or pick up. Alternate sides.
Common mistakes
- Slamming straight down rather than at the diagonal.
- Going too heavy.
- Not pivoting the back foot.
- Not alternating sides.
- Hunched shoulders.
Progressions and regressions
Regress to standard medicine ball slams. To progress, increase ball weight.
Programming notes
Rotational power conditioning. 3 sets of 6-10 per side, twice a week.
