TETSUOne Arm Slam (With Medicine Ball)
The One Arm Slam (With Medicine Ball) is a medicine ball exercise for the core that primarily targets the abs, with the shoulders and back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the One Arm Slam (With Medicine Ball)
- 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.
- Raise the medicine ball above your head, fully extending your arm.
- Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
- Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
Common questions
What muscles does the One Arm Slam (With Medicine Ball) work?
The One Arm Slam (With Medicine Ball) primarily targets the abs. The shoulders and back work as supporting muscles.
What equipment do I need for the One Arm Slam (With Medicine Ball)?
You need a medicine ball to perform the One Arm Slam (With Medicine Ball).
How many sets and reps of the One Arm Slam (With Medicine Ball) should I do?
3 to 4 sets of 10 to 15 controlled reps of the One Arm Slam (With Medicine Ball) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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