One-Arm Medicine Ball Slam
One-Arm Medicine Ball Slam is a compound strength exercise using medicine ball that trains the abdominals.
StrengthMedicine BallBeginnerCompoundPull
Primary muscles: Abdominals
Secondary muscles: Lats, Shoulders
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 with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Medicine Ball Slam from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
