One-Arm Medicine Ball Slam

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	lats, shoulders
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Gorilla Chin/Crunch Bodyweight Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight

Harder than the One-Arm Medicine Ball Slam

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the One-Arm Medicine Ball Slam with

Opposing lower back work — alternate sets without extra rest.

Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the One-Arm Medicine Ball Slam work?

The One-Arm Medicine Ball Slam primarily works the abs, with the lats and shoulders as secondary movers. Barbell Rollout from Bench, Ab Roller, and Barbell Ab Rollout train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Medicine Ball Slam?

A Medicine Ball. Without a medicine ball, Gorilla Chin/Crunch, Spider Crawl, and 3/4 Sit-Up train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Medicine Ball Slam suitable for beginners?

Yes, the One-Arm Medicine Ball Slam is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the One-Arm Medicine Ball Slam go in a workout?

Early — the One-Arm Medicine Ball Slam is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Stiff Leg Barbell Good Morning and Hyperextensions (Back Extensions) later.

Similar exercises

Barbell Rollout from Bench Barbell Ab Roller Other Equipment Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Bent Press Kettlebell Gorilla Chin/Crunch Bodyweight