TETSUBottoms-Up vs One Arm Slam (With Medicine Ball)
The Bottoms-Up and the One Arm Slam (With Medicine Ball) both train the abs as their primary muscle. The Bottoms-Up is bodyweight-only while the One Arm Slam (With Medicine Ball) uses a medicine ball. Here is how they compare and when to pick each.
Side-by-side comparison
| Bottoms-Up | One Arm Slam (With Medicine Ball) | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and hip flexors | shoulders and back |
| Equipment | bodyweight | medicine ball |
| Steps in our guide | 5 | 5 |
How each one starts
Bottoms-Up — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
One Arm Slam (With Medicine Ball) — first steps
- Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
- Bend your knees slightly and engage your core.
Full step-by-step guides are linked below.
Which should you choose?
The Bottoms-Up needs no equipment and scales through leverage, tempo and reps. The One Arm Slam (With Medicine Ball) suits explosive, power-focused reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bottoms-Up better than the One Arm Slam (With Medicine Ball)?
Neither is universally better — both train the abs as the primary mover. The Bottoms-Up needs no equipment and scales through leverage, tempo and reps, while the One Arm Slam (With Medicine Ball) suits explosive, power-focused reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bottoms-Up and the One Arm Slam (With Medicine Ball) in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bottoms-Up and the One Arm Slam (With Medicine Ball) work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and hip flexors for the Bottoms-Up versus shoulders and back for the One Arm Slam (With Medicine Ball).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.