How to Do Ball Slams: Step-by-Step Lat Power Guide

Master the ball slam with our guide on proper form, lat engagement, and explosive mechanics to build back strength and total-body power.

How to Perform

1. Stand with your feet shoulder-width apart and hold a slam ball with both hands at chest level.
2. Raise the ball directly overhead by extending your arms fully while keeping your core braced.
3. Rise onto the balls of your feet to reach maximum extension through your ankles, knees, and hips.
4. Forcefully throw the ball down toward the floor between your feet by hinging at the hips and contracting your lats.
5. Follow through with your arms and drop into a squat position to catch the ball on its lowest bounce.
6. Reset your posture and repeat the movement for the desired number of repetitions.

Common Mistakes

• Using only the arms to throw rather than engaging the core and back
• Allowing the lower back to round excessively during the downward slam
• Bending forward at the waist without using the legs and hips for stability
• Failing to maintain a firm grip, which can lead to the ball rebounding awkwardly

Muscles Worked

Primary movers

• Lats

Stabilizers

• Abdominals
• Shoulders
• Glutes
• Hamstrings

Related Guides

• 1-Arm Half-Kneeling Lat Pulldown — Back
• Alternating High Cable Row — Back
• Alternative DB Gorilla rows — Back

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