One-Arm Medicine Ball Slam

How to do it

1. 01Start 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. 02Begin 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. 03At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
4. 04Catch the ball on the bounce and continue for the desired number of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.