One-Arm Medicine Ball Slam
The One-Arm Medicine Ball Slam is a beginner medicine ball exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentMedicine Ball
LevelBeginner
How to do the One-Arm Medicine Ball Slam
- 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.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.At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.Catch the ball on the bounce and continue for the desired number of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.