Overhead Slam
Overhead Slam is a plyometric power - vertical ball slam and catch exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Rectus abdominis, Triceps brachii, Gluteus maximus, Quadriceps
- Exercise type
- Plyometric power - vertical ball slam and catch
Exercise technique
- Ball
Choose a suitable medicine ball with a predictable, low bounce.
- Stance
Place your feet shoulder-width apart and hold the ball with both hands.
- Raise
Lengthen your torso as you bring the ball overhead.
- Slam
Use your abdominals, hips and arms together to throw the ball at the floor just in front of you.
- Foot clearance
Place the impact point far enough forward to avoid your toes.
- Catch
Track the rebound with your eyes and catch the low, controlled return by bending your elbows.
- Reset
Bring the ball close to your torso and move into the next balanced overhead lift.
Key technique points
- Check the rebound on your first attempt.
- Do not slam the ball onto your feet.
- Involve your torso in the slam.
- Soften your knees during the downward movement.
- Keep your face out of a high rebound path.
- If the ball returns unpredictably, wait for it to stop.
Common mistakes
Catching a high rebound
Do not put your face in the path of an unexpected return.
Excessive lower-back arch
Do not arch your torso backward when raising the ball.
Using only the arms
Do not omit hip and abdominal involvement entirely.
Releasing close to the feet
Do not aim the slam between your feet.
Straight-arm catch
Do not absorb rebound impact with locked elbows.
Rounding the back to retrieve
Do not omit knee bending when you need to pick the ball up from the floor.
Frequently asked questions
Overhead Slam: why is “Catching a high rebound” a mistake?
Do not put your face in the path of an unexpected return.
Overhead Slam: why is “Excessive lower-back arch” a mistake?
Do not arch your torso backward when raising the ball.
Overhead Slam: why is “Using only the arms” a mistake?
Do not omit hip and abdominal involvement entirely.
Overhead Slam: why is “Releasing close to the feet” a mistake?
Do not aim the slam between your feet.
Overhead Slam: why is “Straight-arm catch” a mistake?
Do not absorb rebound impact with locked elbows.
Overhead Slam: why is “Rounding the back to retrieve” a mistake?
Do not omit knee bending when you need to pick the ball up from the floor.
What should I focus on when doing Overhead Slam?
Check the rebound on your first attempt. Do not slam the ball onto your feet. Involve your torso in the slam. Soften your knees during the downward movement. Keep your face out of a high rebound path. If the ball returns unpredictably, wait for it to stop.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.