One-Arm Medicine Ball Slam
How to do the 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.
How to program the One-Arm Medicine Ball Slam
Sets and reps
As a compound movement, the One-Arm Medicine Ball Slam responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Medicine Ball Slam is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Medicine Ball Slam work?
The One-Arm Medicine Ball Slam primarily targets the Abdominals. It also recruits the Lats, Shoulders as supporting muscles.
What equipment do I need for the One-Arm Medicine Ball Slam?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the One-Arm Medicine Ball Slam should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
