# Bodyweight Slam

An explosive bodyweight drill that mimics a medicine ball slam, driving clasped hands from overhead down between your feet as you drop into a squat. Used for conditioning and power without equipment.

- Beginner · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-front-slam/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-slam/

## Muscles worked

- Abs: 7/10
- Glutes: 7/10
- Quads: 6/10
- Lats: 5/10
- Front delts: 5/10
- Hamstrings: 5/10
- Obliques: 4/10

## How to do the Bodyweight Slam

1. Stand with feet wide, hands clasped overhead.
2. Swing your hands down hard, as if slamming a ball.
3. Drop into a squat with your hands between your feet.
4. Stand back up and reach overhead again.

### Full technique — 7 steps

1. Stand with feet wider than hip width and clasp your hands together.
2. Reach your arms straight overhead as you extend through your ankles, knees, and hips.
3. Tighten your stomach and keep your ribs down before starting the slam.
4. Swing your hands down forcefully, as if slamming a ball to the floor.
5. Push your hips back and bend your knees so your hands finish between your feet.
6. Keep your back flat as your torso leans forward at the bottom.
7. Stand back up and reach overhead again to start the next rep.

## Common mistakes

- Only using the arms
- Hyperextending overhead before the slam
- Rounding hard through the lower back
- Knees collapsing inward

## Form cues

- Use hips and arms
- Keep ribs down
- Keep back flat
- Recover tall overhead

## How much to do

- **Strength**: 2–3 sets of 10–12 reps · rest 1 min · 4 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 2–3 sets of 12–15 reps · rest 1 min · 4 reps in reserve · lower 1 s, lift explosively
- **Endurance** (good fit): 3–4 sets of 15–25 reps · rest 45 s · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Bodyweight Slam work?

Primary: Abs 7/10, Glutes 7/10. Also works: Quads 6/10, Lats 5/10, Front delts 5/10, Hamstrings 5/10.

### How many sets and reps of the Bodyweight Slam?

Strength: 2–3 sets of 10–12 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 1 min, 4 reps in reserve. Endurance: 3–4 sets of 15–25 reps, rest 45 s, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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