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One-Arm Medicine Ball Slam

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Abdominals, with support from Lats, Shoulders. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Lats, Shoulders

How to perform One-Arm Medicine Ball Slam

  1. Step 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. Step 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. Step 3. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  4. Step 4. Catch the ball on the bounce and continue for the desired number of repetitions.

Frequently asked questions

What is the proper technique for a one-arm medicine ball slam?

Lift the ball above your head with one hand while maintaining a neutral spine. Drive the ball straight down into the floor using your core and lats rather than just your arm.

Which muscles are primarily targeted during this movement?

The exercise primarily targets the rectus abdominis and obliques through explosive trunk flexion. It also engages the serratus anterior and latissimus dorsi to stabilize the shoulder.

What are the most common mistakes to avoid?

Avoid rounding the lower back excessively or using a ball that is too heavy to control. Ensure you do not let your torso rotate uncontrollably during the downward phase.

How can beginners safely progress to the one-arm version?

Start with standard two-arm medicine ball slams to build foundational core power. Transition to the one-arm version using a lighter, non-bouncing slam ball to ensure safety and control.

How should I program this exercise for power and core strength?

Perform 3 to 5 sets of 5 to 8 explosive repetitions per side. Focus on maximum velocity for each rep and allow for full recovery between sets to maintain high power output.

Sample sets & reps for One-Arm Medicine Ball Slam

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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