Exercise guide
Bodyweight Front Slam
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Shoulders
- Upper arms
- Waist
The Bodyweight Front Slam is an explosive movement that mimics a medicine ball slam to build core power and coordination. It engages the entire anterior chain and posterior chain through a rapid hinge and forceful abdominal contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Stand with feet shoulder-width apart and a slight bend in the knees.
- Reach both arms directly overhead, fully extending your torso.
- Rise up onto the balls of your feet to create a long line from fingers to toes.
How to do it
- Explosively drive your arms downward toward the floor while simultaneously hinging at the hips and dropping into a partial squat.
- Exhale forcefully as you 'slam' your hands down, stopping them just before they hit the floor.
- Inhale as you reverse the movement with control, reaching back to the overhead starting position.
- Maintain a fast, rhythmic tempo for the duration of the set.
Form checklist
- Keep your spine neutral and avoid excessive rounding at the bottom.
- Initiate the downward phase with your core, not just your arms.
- Ensure your weight stays balanced through your midfoot as you hinge.
- Keep your chest up and gaze forward throughout the movement.
Pro tips
- Focus on the mind-muscle connection by imagining you are throwing a heavy object into the ground to maximize lat and ab engagement.
- Think of the movement as a standing crunch combined with a fast hip hinge to better target the rectus abdominis.
Make it harder
- Incorporate a vertical jump at the peak of the reach to increase power output and cardiovascular demand.
- Perform the movement as fast as possible while maintaining a full range of motion to increase intensity.
Frequently asked
- What muscles does the bodyweight front slam work?
- The bodyweight front slam primarily targets the lats, pectorals, and triceps, and also works the abs, deltoids, erector spinae, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight front slam?
- The bodyweight front slam requires no equipment — just your body weight.
- Is the bodyweight front slam good for beginners?
- The bodyweight front slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
- Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals