In this lesson, you will learn how to perform overhead wall slams with straight arms. This exercise is similar to the overhead wall throw, but the difference is that here you stand much closer to the wall, allowing for less pause between repetitions. This exercise is excellent for volleyball players, swimmers, and gymnasts (see trainer advice).
Find more reactive strength exercises at Track & Field Main.
Description: Overhead Wall Slams – Medicine Ball Exercise
Stand about one arm’s length away from a wall and hold a bouncing medicine ball overhead with your elbows fully extended (hold the ball as high as possible). You can also stand farther from the wall — the greater the distance, the more force you’ll need to throw. Beginners should start closer to the wall. Keep your eyes facing forward and your abs tight throughout the entire exercise.
Your feet should be about shoulder-width apart. If you stand with your left leg forward for the first set, switch to your right leg forward for the second set.
Swing the ball down in an overhead motion, keeping your arms parallel (do not bend your elbows outward). Stretch your shoulders and triceps before performing this exercise. Keep your torso upright and your abs engaged. You may bend your arms slightly, especially if you’re standing farther from the wall.
Slam the ball against the wall, let it bounce off, and catch it again with your arms extended. Perform 10 to 30 repetitions, then stretch your shoulders and triceps. If you do another set, switch your leading foot and/or increase your distance from the wall.
Trainer Advice: Overhead Wall Slams – Medicine Ball Exercise
Related Instructions: Overhead Wall Slams – Medicine Ball Exercise
Videos: Overhead Wall Slams – Medicine Ball Exercise
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