Hominin · exercise
One-Arm Medicine Ball Slam
One-Arm Medicine Ball Slam is a beginner strength exercise using medicine ball. It works the abdominals, with help from the lats and shoulders.
beginnermedicine ballpull movementcompoundstrength
- Main muscles
- abdominals
- Also works
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Weighted Crunches · medicine ball, beginner
- 3/4 Sit-Up · body only, beginner
- Air Bike · body only, beginner
- Alternate Heel Touchers · body only, beginner
- Barbell Side Bend · barbell, beginner
- Bent-Knee Hip Raise · body only, beginner
- Bosu Ball Cable Crunch With Side Bends · cable, beginner
- Bottoms Up · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).