One Arm Slam (with medicine ball) Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Medicine Ball
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Transverse Abdominis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Medicine Ball One Arm Slam, Single Arm Slam
Visualised Target Muscle Groups
Front
Back
How to: One Arm Slam (with medicine ball)
- Stand with feet shoulder-width apart holding the medicine ball in one hand.
- Lift the ball overhead on the same side while engaging your core.
- Forcefully bring the ball down to the ground on the opposite side.
- Follow through with the movement and catch the ball on the rebound.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Using too much momentum instead of core strength.
- Lifting the arm higher than necessary, leading to shoulder strain.
- Not controlling the ball on the way back, risking injury.
Modifications
- Use a lighter medicine ball to reduce strain.
- Perform the exercise seated if standing is challenging.
Tips
- Engage your core throughout the movement.
- Maintain a straight posture while performing the slam.
- Use a heavier ball for an increased challenge once you're comfortable.
One Arm Slam (with medicine ball) Alternatives
Tags
core
obliques
strength
medicine ball
fitness
weight training
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