Strength And Conditioning
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Medicine Ball Overhead Squat & Slam
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a medicine ball. Utilizing weighted implements like a medicine ball can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Medicine Ball Overhead Squat develops the muscles of the lower body while increasing, shoulder mobility, core strength, balance & proprioception. The Medicine Ball Slam develops total body power.
Medicine Ball Overhead Squat – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles). Lift a Medicine Ball overhead slightly behind the head with both arms extended. Keeping bodyweight on the ball of the foot, squat by pushing the hips back and keeping chest up, shoulders back and the knees above the ankle or slightly in front. Continue the downward motion until the back of the thighs are parallel to the floor before returning to the starting position.
Medicine Ball Slams – Grab the medicine ball with both hands. Maintain an erect posture with the ball overhead, feet shoulder-width apart, bodyweight on the ball of the feet and back straight. Drop into an athletic position by pushing the hips back while simultaneously pushing the hands down below your knees explosively driving the medicine ball to the floor. Catch the medicine ball as it bounces from the floor and reverse the direction and stand-up, lifting the arms up until they are overhead.
Medicine Ball Overhead Squat – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Medicine Ball Slams – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
