Medicine Ball Overhead Squat Slam
Overhead squat into explosive medicine ball slam — combined squat, overhead work, and full-body slam, brutal conditioning.
Level: Elite
Primary: Cardio Full Body
Movement: Compound
Tags: Explosive Squat
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Medicine Ball
Sports: Basketball Football MMA Rugby Tennis Track and Field Volleyball Wrestling
Target muscles
The quads and glutes drive the squat. The deltoids hold the ball overhead. The trunk and shoulders generate the slam. The cardiovascular cost is enormous.
How to perform
Setup
Stand with feet shoulder-width apart holding a medicine ball overhead.
Execution
Descend into a squat. Explosively stand up and slam the ball straight down to the floor with full force. Catch or pick up the ball. Repeat.
Common mistakes
- Cutting squat depth.
- Soft slam.
- Bending the knees during the overhead position.
- Going too heavy.
- Slamming the ball at your feet (let it bounce away).
Progressions and regressions
Regress to medicine ball slams without the squat. To progress, increase ball weight, work for time.
Programming notes
Apex conditioning movement. 3-4 sets of 6-10 reps, twice a week.
