Step by step instructions, muscle activation and variants for the Bodyweight Front Slam.
Standing core exercise that mimics a medicine-ball slam using only bodyweight — you explosively drive your arms and torso downward and forward to maximally contract the abdominals. It trains core power and neuromuscular activation without any equipment.
The Bodyweight Front Slam is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
