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One-Arm Medicine Ball Slam
رمي الكرة الطبية بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
