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.
More abs exercises
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