Exercise guide
Behind The Head Ball Slam
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This explosive full-body movement builds power and core strength by engaging the posterior chain and anterior core to drive the ball downward. It effectively integrates the upper and lower body while challenging stability and coordination through a high-velocity contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold the stability ball with both hands at chest height using a neutral grip.
- Engage your core and maintain a neutral spine with your chest lifted and shoulders back.
How to do it
- Inhale deeply as you lift the ball overhead and slightly behind your head, fully extending your hips and rising onto the balls of your feet.
- Exhale forcefully as you contract your abdominals and slam the ball straight down into the floor as hard as possible.
- Hinge at the hips and bend your knees as you follow through with the slam, ending the movement in a partial squat position.
- Catch the ball on the rebound or quickly retrieve it to immediately begin the next repetition at a steady tempo.
Form checklist
- Keep your core braced throughout the entire movement to protect your lower back.
- Avoid excessively rounding your spine during the downward slam phase.
- Ensure the power is generated from your core and hips rather than just your arms.
- Be prepared for the high rebound of the stability ball to avoid it hitting your face.
Pro tips
- Focus on the 'crunch' sensation in your abs at the moment of the slam to maximize peak core engagement.
- Think of the movement as a whip; your body is the handle and the ball is the tip, creating maximum velocity at the bottom.
Make it harder
- Incorporate a vertical jump at the peak of the overhead extension to increase power output and heart rate.
- Increase the tempo to minimize the transition time between reps, emphasizing cardiovascular endurance.
Frequently asked
- What muscles does the behind the head ball slam work?
- The behind the head ball slam primarily targets the abs, calves, lats, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the behind the head ball slam?
- The behind the head ball slam uses slam ball.
- Is the behind the head ball slam good for beginners?
- The behind the head ball slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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