TETSUBack Lever vs Medicine Ball Overhead Slam
The Back Lever and the Medicine Ball Overhead Slam both train the upper back as their primary muscle. The Back Lever is bodyweight-only while the Medicine Ball Overhead Slam uses a medicine ball. Here is how they compare and when to pick each.
Side-by-side comparison
| Back Lever | Medicine Ball Overhead Slam | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps, forearms and core | shoulders and core |
| Equipment | bodyweight | medicine ball |
| Steps in our guide | 6 | 5 |
How each one starts
Back Lever — first steps
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Medicine Ball Overhead Slam — first steps
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
- Engage your core and keep your back straight.
Full step-by-step guides are linked below.
Which should you choose?
The Back Lever needs no equipment and scales through leverage, tempo and reps. The Medicine Ball Overhead Slam suits explosive, power-focused reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Back Lever better than the Medicine Ball Overhead Slam?
Neither is universally better — both train the upper back as the primary mover. The Back Lever needs no equipment and scales through leverage, tempo and reps, while the Medicine Ball Overhead Slam suits explosive, power-focused reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Back Lever and the Medicine Ball Overhead Slam in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Back Lever and the Medicine Ball Overhead Slam work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps, forearms and core for the Back Lever versus shoulders and core for the Medicine Ball Overhead Slam.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.