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Overhead Slam, starting position 
Overhead Slam, finishing position
PlyometricsbeginnerMedicine Ball
Overhead Slam
Primary
Lats
Equipment
Medicine Ball
Level
beginner
Overhead Slam demonstration
How to Perform
- 1Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
- 2Initiate the countermovement by raising the ball above your head and fully extending your body.
- 3Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
- 4Receive the ball with both hands on the bounce and repeat the movement.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
Lats
Exercise Details
- Category
- Plyometrics
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Overhead Slam work?
Overhead Slam primarily targets the Lats.
What equipment do I need for Overhead Slam?
Overhead Slam requires Medicine Ball.
Is Overhead Slam suitable for beginners?
Yes, Overhead Slam is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Overhead Slam
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.