One-Arm Medicine Ball Slam
How to do the One-Arm Medicine Ball Slam with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Lats, Shoulders
Medicine Ball
How to do the One-Arm Medicine Ball Slam
- 1
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.
- 2
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.
- 3
At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- 4
Catch the ball on the bounce and continue for the desired number of repetitions.
Log it, see it on your body.
Every One-Arm Medicine Ball Slam set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One-Arm Medicine Ball Slam fits
The One-Arm Medicine Ball Slam shows up in training built around a specific goal. See how it fits:
More abs exercises
One-Arm Medicine Ball Slam: common questions
What muscles does the One-Arm Medicine Ball Slam work?
The One-Arm Medicine Ball Slam primarily works the Abs. It also recruits the Lats and Shoulders as supporting muscles.
Is the One-Arm Medicine Ball Slam suitable for beginners?
Yes. The One-Arm Medicine Ball Slam is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One-Arm Medicine Ball Slam?
To do the One-Arm Medicine Ball Slam you'll need a medicine ball.
Is the One-Arm Medicine Ball Slam a compound or isolation exercise?
The One-Arm Medicine Ball Slam is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Medicine Ball Slam with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One-Arm Medicine Ball Slam sets, free.
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