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One-Arm Medicine Ball Slam

Learn how to properly perform the One-Arm Medicine Ball Slam with this complete demonstration video.

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What is the One-Arm Medicine Ball Slam?

The One-Arm Medicine Ball Slam is a power exercise that taps into the explosive strength of the upper body and core. It can be integrated into high-intensity workouts to improve coordination and the ability to generate force quickly.

How to properly perform the One-Arm Medicine Ball Slam

  1. Stand with your feet shoulder-width apart, holding a medicine ball in one hand.
  2. Extend your arm overhead, then forcefully slam the medicine ball down to the ground in front of you.
  3. As you slam the ball, bend at the knees and hinge at the hips, using your core and upper body strength to generate power.
  4. Catch the rebound of the ball and repeat for the recommended number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • CrossFit

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Complementary exercises

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Barbell Split JerkSumo Deadlift with BandsCrossover Mountain Climbers

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