Primary musclesAbs، Chest، Shoulders، Full Body
EquipmentExercise Ball، Full Gym
Level—
Suggested3 × 8–12
Overview
The One Arm Medicine Ball Slam is a fast, powerful exercise. You raise a medicine ball overhead with one arm, then drive it down hard to the floor.
How to do it
- 1
Set your feet about shoulder-width apart, and hold the medicine ball overhead in one hand.
- 2
Keep your torso tall. Do not lean back too far.
- 3
Forcefully slam the medicine ball into the ground in front of you.
- 4
Let the ball rebound, then bring it back to the start position.
- 5
Use both arms when you perform the exercise so muscle development stays balanced.
Form tips & common mistakes
Let your arm continue through the motion naturally after the slam.
Drive the movement with your core and legs, not only your arm.
Maintain a straight back and do not round your shoulders.
Select a medicine ball weight that lets you keep proper form for every set.
Muscles worked
Target
Rectus Abdominis، Obliques، Deltoids، Pectoralis Major، Triceps، Lats، Legs and Glutes
