Overhead Slam
A beginner plyometrics exercise for the lats, done with a medicine ball.
- Main muscles
- Lats
- Equipment
- Medicine ball
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
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.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Overhead Slam
Catch and Overhead ThrowMedicine ball · BeginnerQuestions
What muscles does the Overhead Slam work?
Mainly the lats.
Is the Overhead Slam good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Overhead Slam?
Good alternatives that train the lats: Catch and Overhead Throw.
How many sets and reps of the Overhead Slam should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).