How to do the Overhead Slam
- Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
- Initiate the countermovement by raising the ball above your head and fully extending your body.
- Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
- Receive the ball with both hands on the bounce and repeat the movement.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | lats |
| Equipment | medicine ball |
| Difficulty | beginner |
| Type | compound |
No medicine ball? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Harder than the Overhead Slam
Common questions
What muscles does the Overhead Slam work?
The Overhead Slam primarily works the lats. Bent-Arm Barbell Pullover, Chin-Up, and Close-Grip Front Lat Pulldown train the same muscle, across 7 equipment types.
What equipment do you need for the Overhead Slam?
A Medicine Ball. Without a medicine ball, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.
Is the Overhead Slam suitable for beginners?
Yes, the Overhead Slam is rated beginner. Wide-Grip Rear Pull-Up, Wide-Grip Pulldown Behind The Neck, and Weighted Pull Ups are the progressions from here.
Where should the Overhead Slam go in a workout?
Early — the Overhead Slam is compound, working 1 muscle group, so run it first or second while you are fresh.
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