One-Arm Medicine Ball Slam
Muscles worked
Instructions
- 1Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
- 2Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
- 3At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- 4Catch the ball on the bounce and continue for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Medicine Ball Slam
The one-arm medicine ball slam is an explosive, compound movement that builds rotational and trunk-extension power through a dynamic throwing action. In an athletic staggered stance, you hold a medicine ball in one hand on the same side as your back leg, then wind the arm up overhead while extending through the hips, knees, and ankles to load the movement, before sharply flexing the shoulder, spine, and hips to slam the ball hard into the ground in front of you. You catch the ball on the bounce to continue the reps. It's an explosive conditioning exercise that intensely trains the abs through fast trunk flexion, while also developing overall upper-body and trunk power.
check_circleBenefits
- check_circleBuilds explosive power in the trunk and shoulders
- check_circleIntensely trains the abs through fast, forceful flexion
- check_circleExcellent for cardio conditioning and burning off energy
- check_circleImproves hand-eye coordination and movement speed
lightbulbExecution tips
- lightbulbUse your whole body to generate power, not just the arm
- lightbulbChoose a bouncing medicine ball suited to this type of slam
- lightbulbKeep your knees slightly bent to absorb the catch
- lightbulbAlternate sides for balanced trunk development
warningCommon mistakes
- warningSlamming only with the arm without using the hips
- warningUsing a ball not suited to this movement, which doesn't bounce properly
- warningNeglecting to train both sides of the body
- warningLosing control of the back by excessively rounding it during the slam
helpFrequently asked questions
What type of medicine ball should I use?expand_more
A bouncing slam ball designed for this movement, different from a standard weighted ball that wouldn't bounce properly.
Does this exercise really train the abs?expand_more
Yes, the explosive trunk-flexion phase strongly engages the abs, in addition to building power and conditioning.
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