One Arm Slam (with Medicine Ball)
One Arm Slam (with Medicine Ball) pairs straightforward equipment demands with midsection control under load — for lifters with a base already built.
How to do One Arm Slam (with Medicine Ball)
- Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
- Bend your knees slightly and engage your core.
- Raise the medicine ball above your head, fully extending your arm.
- Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
- Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
One Arm Slam (with Medicine Ball) Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change one variable a week and let the rest stay put.
Common One Arm Slam (with Medicine Ball) Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than One Arm Slam (with Medicine Ball)
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One Arm Slam (with Medicine Ball) — Frequently Asked Questions
How do you do the One Arm Slam (with Medicine Ball)?
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. Bend your knees slightly and engage your core. Raise the medicine ball above your head, fully extending your arm. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the One Arm Slam (with Medicine Ball) work?
The One Arm Slam (with Medicine Ball) primarily targets the abs. It is classified as a core exercise and is performed with medicine Ball.
How many sets and reps of the One Arm Slam (with Medicine Ball) should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the One Arm Slam (with Medicine Ball) good for beginners?
Not usually. The One Arm Slam (with Medicine Ball) is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the One Arm Slam (with Medicine Ball)?
Try the Lever Seated Crunch, Band Horizontal Pallof Press or the Pelvic Tilt. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
