Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Triceps, Upper Back
Target Muscle Group


Lats Muscle Anatomy Diagram

Overhead Medicine Ball Figure 8 Slam Overview

The overhead medicine ball figure 8 slam is a variation of the medicine ball slam and a power style exercise used to increase one’s explosiveness.

In particular, the overhead medicine ball figure 8 slam will work the muscles of the core, lats, and legs.

The exercise would be predominantly used by athletic populations looking to improve their on-field performance capabilities, but might also be used by other populations looking to build power, or even as a form of conditioning in some gyms.

Overhead Medicine Ball Figure 8 Slam Instructions

  1. Setup in an athletic base position while holding a medicine ball at your chest with a soft bend in your knees.
  2. Rise up tall on the toes and extend the arms overhead with the medicine ball.
  3. Exhale, pull the arms down towards the toes, and aggressively slam the med ball into floor on one side.
  4. Rise up tall on the toes again and repeat the process on the opposite side.
  5. Catch the med ball as it returns from the floor and repeat step #2 for the desired number of repetitions.

Overhead Medicine Ball Figure 8 Slam Tips

  1. With med ball drills, the goal is speed throughout the movement. There are only a few rare instances where one might want to move slowly through a weighted plyometric drill with a medicine ball.
    • A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  2. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  3. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  4. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
  5. If you are using a denser medicine ball which will react with “an equal and opposite reaction”, then you may want to stand a little ways back from the wall to allow yourself time to react.
    • However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.