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Lats

Overhead Slam

Overhead Slam (Start)Overhead Slam (End)
LevelBeginnerEquipmentMedicine ballMechanicCompoundForcePull

A medicine ball slam from overhead into the floor that builds power in the lats and core.

Plyometrics
Primary musclesLats

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.4 kcal/min

Estimate range 15–24 kcal (±25 %)

Muscle mass worked6 %
Effort during a set5.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with your feet shoulder width apart holding a medicine ball.
  2. 2Raise the ball overhead with straight arms.
  3. 3Brace your core.

How to perform

  1. 1Throw the ball down forcefully into the floor in front of you.
  2. 2Use your lats and abs to drive the slam.
  3. 3Bend your knees as you follow through.
  4. 4Pick the ball up and repeat.

Alternatives

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More with Medicine ball

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Stretches for Lats

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