One-Arm Medicine Ball Slam
The One-Arm Medicine Ball Slam is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The lats and shoulders assist as stabilizers throughout the range of motion.
How to One-Arm Medicine Ball Slam
- 1
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.
- 2
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.
- 3
At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- 4
Catch the ball on the bounce and continue for the desired number of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Medicine Ball Slam work?
The One-Arm Medicine Ball Slam primarily works the Abdominals. Secondary muscles include the Lats, Shoulders, which assist during the movement.
Is the One-Arm Medicine Ball Slam good for beginners?
Yes, the One-Arm Medicine Ball Slam is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the One-Arm Medicine Ball Slam?
You need medicine ball to perform the One-Arm Medicine Ball Slam. Most commercial gyms will have this available.
Track Your Progress
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