Overhead Medicine Ball Figure 8 Slam 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Medicine Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Overhead Medicine Ball Figure 8 Slam is an explosive full-body exercise that primarily targets the lat muscles, with secondary emphasis on the abs, triceps, and upper back. To perform the exercise, you'll hold a medicine ball overhead and swing it down in a figure-eight motion, slamming it into the ground with force. This dynamic movement helps build power and strength in the core and upper body while improving coordination and stability. It’s a high-intensity move that also enhances grip strength and engages the lower body for balance and support during the motion.
How to Perform
Begin by standing in an athletic stance, with your feet shoulder-width apart and knees slightly bent, holding the medicine ball close to your chest.
Shift your weight slightly onto your toes as you extend your arms overhead, lifting the medicine ball with both hands.Exhale and quickly bring your arms down towards the floor, generating power as you slam the medicine ball aggressively to one side.
Push up onto your toes again and extend your arms overhead, then slam the ball to the opposite side, repeating the motion.
As the medicine ball bounces or rebounds from the floor, catch it with both hands and prepare for the next repetition, focusing on maintaining smooth, controlled movements throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
In medicine ball exercises, speed is key. The primary focus is on executing fast, explosive movements, with slow motion being rare in weighted plyometric drills using a medicine ball.
A helpful guideline is to choose a medicine ball weight that does not compromise the form or technique of the movement. If the weight is too heavy to perform the exercise correctly, it’s best to reduce the load.
These medicine ball exercises can be used as supplementary "fillers" between your main compound lifts, or incorporated into your warm-up to activate the central nervous system and prepare your body for heavier strength training.
Maintain a stable torso with tension in your core throughout the exercise to efficiently transfer force to your arms and legs.
At first, focus on pausing between repetitions to ensure proper form and positioning. As you become more comfortable, progress to performing consecutive reps in a smoother, more rhythmic fashion.
If using a denser, bouncier medicine ball, it’s important to stand a bit further from the wall to give yourself enough time to react as the ball rebounds.
When using a softer, more absorbent medicine ball, you can position yourself closer to the wall, allowing you to catch the ball as it returns directly to you.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your body or using excessive force from your arms. Focus on generating power from your core and lats, keeping the movement controlled and deliberate to target the right muscles.
Don’t Lock Your Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees reduces stability and may lead to injury, as it can put unnecessary strain on your joints.
Don’t Slouch or Overextend Your Back: Maintain a neutral spine position. Avoid arching your back excessively or rounding your shoulders, as this can strain the lower back and reduce the effectiveness of the exercise.
Avoid Overusing Your Arms: While your arms are involved in the movement, the focus should be on engaging your lats, core, and upper back. Don’t allow your arms to take over by using them as the primary source of power. Use the hips and torso to drive the motion.
Don’t Overexert the Throwing Motion: Slamming the ball too hard or too quickly may cause you to lose control of the ball, wasting energy. Focus on a controlled, smooth, explosive movement rather than forcing the slam into the ground.
Avoid Insufficient Core Engagement: Failing to activate your core during the exercise can lead to poor posture and reduce the efficiency of the movement. Keep your core tight and engaged to stabilize your body and transmit force through the extremities.
Don’t Stand Too Close to the Wall (if using one): If you’re working with a denser medicine ball and using a wall, standing too close can cause the ball to rebound too quickly, giving you little time to react. Stand a few feet away from the wall to ensure a safe and controlled rebound.
Avoid Using Too Heavy a Medicine Ball: Using a ball that is too heavy for your skill level can lead to improper form and injury. Choose a ball that allows you to perform the exercise explosively while maintaining control and good technique.
Don’t Rush Reps in the Beginning: Initially, take your time between reps to focus on form. Don’t rush through the repetitions before mastering the movement, as this can lead to mistakes and reduce the effectiveness of the exercise.
Avoid Poor Ball Control: Make sure to catch the ball with both hands and keep your arms slightly bent to absorb the rebound. Relying on your chest or not catching the ball correctly may lead to wasted energy or injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
