Primary Muscles
Abdominals
Equipment
medicine ball
Level
beginner
Force
pull
Secondary Muscles
Lats
Shoulders
Form Diagram
Start and end positions for One-Arm Medicine Ball Slam
Step-by-Step Instructions
- 1Start 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.
- 2Begin 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.
- 3At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- 4Catch the ball on the bounce and continue for the desired number of repetitions.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
Related Exercises
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