Overhead Slam
How to do the 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.
How to program the Overhead Slam
Sets and reps
As a compound movement, the Overhead Slam responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Overhead Slam is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Overhead Slam into a plan
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Frequently asked questions
What muscles does the Overhead Slam work?
The Overhead Slam primarily targets the Lats.
What equipment do I need for the Overhead Slam?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Overhead Slam should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
