One-Arm Medicine Ball Slam
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
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.
- 03
At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- 04
Catch the ball on the bounce and continue for the desired number of repetitions.
If you don't have a medicine ball
Same movement pattern, same primary muscles — swap by what you have.
With other
With bodyweight
With machine
With cable
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