One-Arm Medicine Ball Slam

A beginner strength exercise for the abs, done with a medicine ball.

One-Arm Medicine Ball Slam: finishing position

Main muscles: Abs
Also works: Lats and Shoulders
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Pull

How to do the One-Arm Medicine Ball Slam

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Medicine Ball Slam

Questions

What muscles does the One-Arm Medicine Ball Slam work?

Mainly the abs, with the lats and shoulders helping.

Is the One-Arm Medicine Ball Slam good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One-Arm Medicine Ball Slam?

Good alternatives that train the abs: Weighted Crunches, 3/4 Sit-Up, Air Bike or Bent-Knee Hip Raise.

How many sets and reps of the One-Arm Medicine Ball Slam should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).