Core / Beginner / Compound (multi-joint)

One-Arm Medicine Ball Slam

A medicine ball explosive exercise for the abs, with the lats and rear delts assisting.

At a glance

Primary

Abs

Secondary

Lats, Rear delts

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Core, Compound (multi-joint), One side at a time, Explosive

How to do it

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

• ✗ Using a bouncy ball.

  Why it hurts: The ball can rebound into your face.

  ✓ Instead: Use a dead-bounce slam ball.

• ✗ Rounding the back to throw the ball down.

  Why it hurts: Fast spinal flexion strains the lower back.

  ✓ Instead: Hinge at the hips and bend the knees as you slam.

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