GymPlan AIOverhead Slam
Overhead Slam is a beginner compound plyometrics that mainly works your lats.
💪 Lats🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
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.
Muscles worked
Primary: Lats
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Exercises that train the same main muscle.
FAQ
What muscles does the overhead slam work?
It mainly works your lats.
How many sets and reps of overhead slam should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the overhead slam good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.