Overhead Medicine Ball Figure 8 Slam

Key Takeaways

We all seek that killer workout that does more than just build muscles – it gets the heart racing and energy pumping! One such dynamic exercise that’s been making waves lately is the Overhead Medicine Ball Figure 8 Slam. By the end of this article, you’ll know exactly how to perform this powerful move, which body parts it targets, and tips to ace it. Dive in, absorb, and get ready to feel that invigorating burn!

Why Overhead Medicine Ball Figure 8 Slam?

You might wonder, why the fuss about the Overhead Medicine Ball Figure 8 Slam? First off, this isn’t your run-of-the-mill exercise. It’s dynamic, explosive, and yes, a ton of fun. The move primarily targets your core but don’t be mistaken; your arms, shoulders, and legs are in for a treat too. The unique motion not only strengthens but enhances agility, balance, and coordination. It’s high-time you brought this game-changer into your routine!

How To Master the Overhead Medicine Ball Figure 8 Slam

You’re a newbie, no sweat. Follow these step-by-step instructions and you’ll be slamming that ball in style:

  1. Start Right: Begin with your feet shoulder-width apart. Hold the medicine ball with both hands.
  2. Raise and Ready: Extend your arms overhead, clutching the medicine ball. Your body should be taut and ready.
  3. The Figure 8 Movement: As you slam the ball to the right of your body, squat down slightly. Retrieve the ball, swing it overhead, and then slam to the left. This action creates a ‘figure 8’ movement.
  4. Engage Your Core: Ensure your core remains tight throughout. It isn’t just arm strength; your abs play a major role in directing the slam.
  5. Rhythm Matters: Find a rhythm and stick to it. The smooth transition from one slam to the next is crucial.
  6. Repetition is Key: Aim for at least 3 sets of 10 reps, or as many as you feel comfortable with as a beginner.

Tips to Get the Most Out of Your Overhead Medicine Ball Figure 8 Slam

  1. Choose the Right Ball: As a beginner, start with a lighter medicine ball. Gradually increase weight as you become more comfortable.
  2. Focus on Form: A Medicine Ball Figure 8 Slam done right is more effective than numerous incorrect ones. Maintain your posture.
  3. Flexibility First: A little flexibility goes a long way. Consider warming up with some stretches.
  4. Stay Hydrated: Remember, it’s a rigorous exercise. Keep a water bottle handy.
  5. Safety Above All: If you feel any pain (apart from the regular burn), stop. Listen to your body.


  1. What does the Overhead Medicine Ball Figure 8 Slam target?
    • This dynamic exercise primarily targets the core but also works the arms, shoulders, and legs.
  2. Is this suitable for all fitness levels?
    • Absolutely! Beginners can start with a lighter ball and fewer repetitions, while advanced fitness enthusiasts can challenge themselves with heavier weights and more reps.
  3. Can I do the Medicine Ball Figure 8 Slam without the overhead motion?
    • While the overhead motion adds intensity, you can still do the regular Medicine Ball Figure 8 Slam and get a good workout.
  4. How often should I incorporate this exercise into my routine?
    • 2-3 times a week is a good start, giving your muscles time to recover in between.
  5. What’s the difference between the Medicine Ball Figure 8 and the Overhead version?
    • The overhead version adds an additional plane of movement, increasing intensity and involving more muscle groups.
  6. Do I need special shoes for this exercise?
    • Any comfortable athletic shoes with good grip should suffice.
  7. How do I know I’m doing the exercise correctly?
    • Proper form, a tight core, and a smooth figure 8 motion without straining your back are indicators.
  8. What other exercises pair well with the Overhead Medicine Ball Figure 8 Slam?
    • Consider pairing it with planks, burpees, or kettlebell swings for a full-body workout.
  9. Is there a risk of injury with this exercise?
    • As with any exercise, incorrect form can lead to injury. Always prioritize form over the number of reps or weight.
  10. Can I use a regular ball instead of a medicine ball?
  • It’s recommended to use a medicine ball for resistance and weight. A regular ball might not give the desired intensity.
Remember, AH7 is here to guide you every step of the way. Keep that energy high, stay motivated, and embrace the exhilarating world of fitness!

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