Exercise Comparison
Band Assisted Pull-Up vs Overhead Slam
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Overhead Slam
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
Initiate the countermovement by raising the ball above your head and fully extending your body.
Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
Receive the ball with both hands on the bounce and repeat the movement.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Overhead Slam is beginner and uses medicine ball. Choose Band Assisted Pull-Up if you have access to other, or Overhead Slam if you prefer medicine ball.