Exercise library · Lats

How to Do Overhead Slam

Step-by-step instructions, muscles worked and workouts that use the overhead slam.

How to do it

1. Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
2. Initiate the countermovement by raising the ball above your head and fully extending your body.
3. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
4. Receive the ball with both hands on the bounce and repeat the movement.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.