One-Arm Medicine Ball Slam
- Works
- Abs, plus lats and shoulders
- Equipment
- Medicine ball
- Level
- Beginner
- Type
- Compound, one side at a time
How to do it
Setup. 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.
Cues
- Staggered stance, ball by the back leg.
- Wind up overhead, rise tall.
- Slam hard right in front.
- Switch arms each set.
Common mistakes
- Throwing with the arm only.
- Rounding the back to pick up.
Where to start
Sets3
Reps6-10 per arm
Rest1 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.