Bodyweight Front Slam
Explosive cardio & strength! Slam into fitness with this bodyweight burner. Squat, swing & sweat!
The Bodyweight Front Slam is a compound exercise that mainly works the core and back, with help from the quads. No equipment needed: it uses just your bodyweight.
Bodyweight Front Slam Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Quads (quadriceps femoris); Obliques
Bodyweight Front Slam Variations and Alternatives
How to do the Bodyweight Front Slam
Stand tall with your feet shoulder-width apart.
Engage your core and raise your arms straight above your head.
Explosively bring your arms down in front of you while simultaneously bending your knees and dropping into a squat position. Your motion should resemble slamming a ball down in front of you.
As your hands come down, they should pass near your knees at the lowest point of the squat.
Quickly reverse the motion, extending through the legs and hips to return to the starting position while simultaneously raising your arms back overhead.
Repeat the movement in a fluid and explosive manner for the desired number of repetitions.
Maintain control throughout the exercise, using your core to stabilize and protect your spine.
Make sure to keep your back straight and do not let your knees extend past your toes when you squat to avoid unnecessary stress on your joints. Also, be sure to land softly to reduce impact on your knees and ankles.
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Bodyweight Front Slam FAQs
What muscles does the Bodyweight Front Slam work?
The Bodyweight Front Slam mainly works the core and back, with help from the quads. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Bodyweight Front Slam?
None. The Bodyweight Front Slam is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Front Slam a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Front Slam go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Front Slam variations and alternatives?
Similar exercises include the Battle-Rope Power Slam, Behind-Head Ball Slam, Body Throw and Medicine-Ball Side-To-Side Slam.
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