Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundOther
Medicine Ball Overhead Slam
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
- 2
Engage your core and keep your back straight.
- 3
Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
- 4
As you slam the ball down, use your entire body to generate power, including your shoulders and core.
- 5
Catch the ball on the bounce and repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
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Intermediate6
Resistance band
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Beginner9
Resistance band
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Upper Back · Back
Beginner9
Barbell
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Advanced12
Barbell
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