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Abs · Medicine ball · Intermediate

How to do One Arm Slam (With Medicine Ball)

The one arm slam with a medicine ball is a dynamic exercise targeting the abs, shoulders, and back. It involves forcefully slamming a medicine ball to the ground with one arm, requiring core strength, power, and coordination.

One Arm Slam (With Medicine Ball) demonstration
Primary muscle
Abs
Also works
Shoulders and Back
Equipment
Medicine ball
Level
Intermediate
Category
Abs

How to do One Arm Slam (With Medicine Ball), step by step

  1. Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
  2. Bend your knees slightly and engage your core.
  3. Raise the medicine ball above your head, fully extending your arm.
  4. Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
  5. Catch the medicine ball on the bounce and repeat for the desired number of repetitions.

Muscles worked

One Arm Slam (With Medicine Ball) works your abs as the main mover, with help from your shoulders and back.

Track One Arm Slam (With Medicine Ball) in SPLYT

One Arm Slam (With Medicine Ball) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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