Bodyweight front slam

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids

Secondary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand with your feet shoulder-width apart and extend your hands overhead.
2. Swing your arms down forcefully in front of your body, as if slamming a medicine ball to the floor, while simultaneously bending your knees into a squat position.
3. Return to the starting position with hands extended overhead.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Engage your core to maintain stability and control throughout the exercise.
• Ensure your back stays straight and avoid rounding your spine when swinging your arms down.
• Perform the movement explosively but with control to maximize muscle activation and prevent injury.