The Overhead Slam Exercise is a great way to build power in your core and arms.
The Overhead Slam Exercise forms part of the Golf Power series of innovative and dynamic exercises that are designed to efficiently build explosive power in your golf swing, increasing club head speed and shot distance.
This exercise requires a medicine ball.
This is a power training exercise, so use a moderate weight that enables you to move fast, in an explosive (plyometric) movement, while always maintaining control and proper form.
Quality of movement is much more important than how heavy a ball you are throwing.
For power exercises, the end of the set shouldn’t necessarily feel harder. Your effort level should remain relatively high throughout the set.
See How Much Weight Should I Lift? for more information.
Figure 1. Overhead Slam Exercise Video.
- Start by standing in an athletic position, holding a medicine ball in front of your waist.
- In one explosive movement, swing the ball to your right and up over your head, reaching as high as you can, and then throw the ball as hard as you can into the ground in front of you to your left.
- Retrieve the ball and return to the starting position.
- Continue for the desired number of repetitions.
- Repeat on the other side.
Initiate the movement with your hips and torso, then pull down hard from the top with your abdominal muscles, followed by your upper back and arms to throw the ball down.
You should feel it working your arms and core.
As your strength increases and the exercise gets easier, either throw the ball harder, or progress to a heavier ball.
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