Back / Beginner / Compound (multi-joint)

Overhead Slam

A medicine ball explosive exercise for the lats.

At a glance

Primary

Lats

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Back, Compound (multi-joint), Explosive

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.

Common mistakes

• ✗ Using a bouncy ball.

  Why it hurts: The ball can rebound into your face.

  ✓ Instead: Use a dead-bounce slam ball.

• ✗ Rounding the back to throw the ball down.

  Why it hurts: Fast spinal flexion strains the lower back.

  ✓ Instead: Hinge at the hips and bend the knees as you slam.

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