Exercise

One-Arm Medicine Ball Slam

Also known as: one arm med ball slam, single arm slam, med ball slam one arm, single arm slam ball, one arm slam (with medicine ball)

One-Arm Medicine Ball Slam is a compound exercise for the abdominals. Main target: upper abs. Also works: lower lats and anterior deltoid. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Upper abs

Secondary

Lower lats Anterior deltoid

How to do 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.