TrainFury
Start free
Lats · Medicine Ball

Overhead Slam

A compound movement that trains your lats, done with a medicine ball.

Overhead Slam, starting positionOverhead Slam, end position
EquipmentMedicine Ball
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Overhead Slam muscles worked, front viewOverhead Slam muscles worked, back view
LatsPrimary

How to do it

  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.

More lat exercises

Band Assisted Pull-UpCable Incline PushdownChin Up (Assisted)Chin Up (Weighted)
Free · No card required

Log Overhead Slam and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.