How to Do the One-Arm Medicine Ball Slam
💪 Abdominals, Lats, Shoulders🏋️ Medicine Ball📊 Beginner🏷️ Strength
How to perform it
- 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.
- 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.
- At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- Catch the ball on the bounce and continue for the desired number of repetitions.
Muscles worked
The One-Arm Medicine Ball Slam primarily targets your Abdominals, with support from your Lats, Shoulders. You'll need medicine ball.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One-Arm Medicine Ball Slam slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.