Let’s work on an exercise that mimics pulling ceilings and overhaul. The Med Ball Pull-Over Slam will build the strength and coordination you need for the hip hinge and vertical pull required in those tactical applications.
Starting Position
- Begin in a base stance with feet between hip and shoulder-width apart
- Back is straight with knees bent
- Hold the medicine ball in front with elbows at a 90-degree angle
Upward Movement
- Hips extend forward as you drive the med ball up and over your head
- Maintain elbows at 90 degrees
- The med ball touches the back of your neck in the top position
- Inhale through the upward movement
Downward Movement
- Pull the med ball over your head as you sit back into a squat
- Maintain elbows at 90 degrees
- “Slam” the med ball to the floor maintaining control through the bounce
- Catch and return to the starting position
- Exhale through the downward movement
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:
1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
2. Torso: Keep the torso upright and rigid through the upward and downward movement. Core is activated and stable through the movement.
3. Hips: Keep glutes/hips engaged and stable as you extend into the top position and flex/hinge into the bottom position.
4. Legs: Feet are between hip and shoulder-width apart, with knees bent throughout the movement.
5. Shoulders: Shoulders are packed back and down as you stabilize the med ball throughout the movement.
6. Arms: Maintain a 90-degree angle at the elbows in transition.
This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get yourfree membership to Firefighter Peak Performance today.
