Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Overhead Slam primarily works the lats. It is a plyometrics movement performed with medicine ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same medicine ball setup, range of motion and recording method when comparing Overhead Slam sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
