Tips From Personal Trainer Ollie

By Everybody Sport November 11, 2015

Exercise of the month:- Overhead Ball Slams



About Me:

I have now completed my MSc in strength and conditioning.  As a Strength & Conditioning coach I have experienced a variety of sports programmes and professional sports organisations in a range of roles within the British Universities and College Sports.  I have had an active role in the expansion and development of a wide range of sports clubs and organisations including the Athlete Performance Academy (APA), Sale Sharks and Wilmslow High School, helping local sports athletes to develop and reach sporting excellence.  My S&C skillset is strongly underpinned by science, and through all of my different roles, I have been able to blend science with practice, the hallmark of an outstanding practitioner.

Ball slams are a dynamic and explosive exercise, which activates the core, by transferring force from overhead to the ground. The movement when performed correctly, works the explosive shoulder extension, forcing the latissimus dorsi, triceps, posterior deltoids, and pectorals to rapidly generate power.


  • It is recommended that the overhead slam ball must be performed with a special type of medicine ball that does not bounce (e.g., a gel-filled ball). Be forewarned that using a regular medicine ball that bounces may result in injury.
  • Test how bouncy the ball is before starting the exercise!


How to do Ball Slams

1.Stand with your feet shoulder width apart, and knees slightly bent.


2. With the ball in both hands, raise it above your head and throw it in front of your feet with as much force as possible. Exhale during the movement and contract the abs. Let go of the ball as it passes your waist.


Tip: To contract your abs, imagine someone is about to poke you in the stomach…… Think of that feeling of you bracing your core.

3.Follow the ball’s momentum toward the ground by bending at your hips and knees. Pick up the ball, keeping your heels grounded and maintaining a neutral spine


4.Stand back up and take the ball overhead, with your torso fully extended.




Practical Recommendations:

This can be implemented into a circuit for example:

Beginner30 seconds work: 1 minute rest
Intermediate30 seconds work: 30 seconds recovery
Advanced1 minute work: 30 seconds recovery

* Thankyou to our model Hannah who executed this beautifully. Hannah is x4 national cycling champion and belongs to our very own, Athletes Performance Academy.  For more info:

For more information of how to design an effective program or for a personal training session, get in touch with Ollie by

Email: [email protected]