The one arm slam with a medicine ball is a dynamic exercise targeting the abs, shoulders, and back. It involves forcefully slamming a medicine ball to the ground with one arm, requiring core strength, power, and coordination.
Also Works
ShouldersBack
How to Perform
1
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
2
Bend your knees slightly and engage your core.
3
Raise the medicine ball above your head, fully extending your arm.
4
Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
5
Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
Pro Tips
•Generate power from your hips and core, not just your arm; think of throwing the ball through the floor.
•Brace your core before each slam to protect your lower back from the rotational forces.
•Use a dead-bounce (sand-filled) medicine ball to prevent dangerous rebounds toward your face.
Common Mistakes
•Using only the arm to slam the ball, which reduces power output and increases shoulder fatigue.
•Rounding the lower back when picking the ball up off the floor between reps.
•Using a rubber medicine ball that bounces unpredictably, creating a safety hazard.