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Overhead Slam

Lats · Medicine Ball

Beginner

Body Part

Back

Equipment

Medicine Ball

Level

Beginner

Type

Compound

Force

Pull

The Overhead Slam is a beginner medicine ball exercise that primarily targets the Lats.

Muscles Worked

Lats primary

How to Do the Overhead Slam

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

Related Exercises

Bodyweight

Pull-Up

The king of upper-body bodyweight pulling

Barbell

Barbell Bent-Over Row

Heavy horizontal pulling for a thick back

Bodyweight

Chin-Up

The pull-up's arm-building cousin

Machine

Lat Pulldown

The accessible path to wider lats

Exercise data from the open-source Free Exercise DB.

Back to all exercises