One-Arm Medicine Ball Slam
One-Arm Medicine Ball Slam is a beginner-level compound in the strength category that primarily works the abs. It also recruits the lats and shoulders. It is performed with medicine ball.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.