FitCi
Overhead Slam is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, shoulders. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold a medicine ball with both hands, feet shoulder-width apart
- Rise onto your toes as you lift the ball overhead
- Brace your core and slam the ball into the floor in front of you with full force
- Push your hips back and bend your knees as you slam
- Catch the ball off the bounce or floor and repeat fluidly
Coaching tip
Slam the ball with your whole body; the most productive athletic way to burn off stress.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.