Behind-Head Ball Slam
Unleash total body power! The Behind-Head Ball Slam builds strength, coordination, and explosiveness. Slam your way to a fitter you!
The Behind-Head Ball Slam is a compound exercise that mainly works the back and chest, with help from the core and traps. You'll need: medicine ball.
Required Equipment
Behind-Head Ball Slam Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Behind-Head Ball Slam Variations and Alternatives
How to do the Behind-Head Ball Slam
Stand with your feet shoulder-width apart while holding a medicine ball with both hands. Hold the ball behind your head, with arms extended and elbows pointing forward, as shown in the second image.
Engage your core and squat down slightly, arching your back to a comfortable extent.
Explode upwards, rising on the balls of your feet, and simultaneously extend your arms and shoulders to slam the ball forcefully down in front of you. This part of the movement should be fast and powerful, making use of your entire body to generate force—as depicted in the third image.
After the slam, squat down to pick up the ball, ensuring you maintain proper form by bending at the knees and keeping your back straight.
Raise the ball again behind your head to the starting position, and prepare for the next repetition.
Tips: - Make sure to use a ball designed for slam exercises to avoid any potential injury or ball damage. - Use your legs and core to generate power during the slam instead of relying solely on your arms. - Keep your movements controlled and avoid any jerky motions, particularly when picking up the ball after the slam. - Perform the exercise on an appropriate surface that can withstand the impact of the ball. - Breathe out as you slam the ball down to coordinate the exertion of force with your breath.
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Behind-Head Ball Slam FAQs
What muscles does the Behind-Head Ball Slam work?
The Behind-Head Ball Slam mainly works the back and chest, with help from the core and traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Behind-Head Ball Slam?
Medicine ball.
Is the Behind-Head Ball Slam a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Behind-Head Ball Slam variations and alternatives?
Similar exercises include the Baseball Hit, Battle-Rope Power Slam, Bodyweight Front Slam and Medicine-Ball Overhead Catch & Throw.
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