Overhead Slam

Overhead Slam is a beginner-level compound in the plyometrics category that primarily works the lats. It is performed with medicine ball.

How to do it

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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.