Overhead Slam
The Overhead Slam targets the Lats and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Overhead Slam
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Overhead Slam work?
The Overhead Slam primarily targets the Lats. It's an effective compound exercise for building lats strength.
Is the Overhead Slam good for beginners?
Yes, the Overhead Slam is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Overhead Slam?
You need medicine ball to perform the Overhead Slam. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.