How to Do One-Arm Medicine Ball Slam
Step-by-step instructions, muscles worked and workouts that use the one-arm medicine ball slam.
| Main muscles | Abs |
| Also works | Lats, Shoulders |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Strength |
How to do it
- Start 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.
- Begin 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.
- At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- Catch the ball on the bounce and continue for the desired number of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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