How to do the Bodyweight Slam
- Stand with feet wide, hands clasped overhead.
- Swing your hands down hard, as if slamming a ball.
- Drop into a squat with your hands between your feet.
- Stand back up and reach overhead again.
Full technique — 7 steps
- Stand with feet wider than hip width and clasp your hands together.
- Reach your arms straight overhead as you extend through your ankles, knees, and hips.
- Tighten your stomach and keep your ribs down before starting the slam.
- Swing your hands down forcefully, as if slamming a ball to the floor.
- Push your hips back and bend your knees so your hands finish between your feet.
- Keep your back flat as your torso leans forward at the bottom.
- 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
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.
