One-Arm Medicine Ball Slam
Works the abs.
- Primary muscles
- Abs
- Secondary muscles
- Lats, Shoulders
- Equipment
- Medicine ball
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Abs exercises
- Medicine Ball Full Twist Medicine ball
- Supine One-Arm Overhead Throw Medicine ball
- Supine Two-Arm Overhead Throw Medicine ball
- Weighted Crunches Medicine ball