Core · Bodyweight
Bodyweight Front Slam
How to do the bodyweight front slam, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with feet shoulder-width apart and reach both arms overhead. Hinge and crunch forward forcefully, driving your hands down toward the floor between your legs as if slamming an object, then return to the tall position and repeat at a steady, powerful pace.
- 1Hard contraction through your abs as you snap down
- 2Power coming from your trunk, not just your arms
- 3Controlled breathing with a sharp exhale on each slam
Common mistakes
- Rounding only at the lower back instead of crunching the abs
- Using all arm swing with a loose, disengaged core
- Slamming so hard you lose balance or jolt your spine
Muscles worked
The bodyweight front slam mainly works the upper abs, with the lower abs, obliques, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- LatsMinor
- Lower BackMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- Front DeltsMinor
Kovo programs the bodyweight front slam for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.