How to do the One Arm Slam (with Medicine Ball)
One Arm Slam (with Medicine Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Back.
One Arm Slam (with Medicine Ball) demonstration · © GymiaFit
One Arm Slam (with Medicine Ball) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Back
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
One Arm Slam (with Medicine Ball) step by step
- 1Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
- 2Bend your knees slightly and engage your core.
- 3Raise the medicine ball above your head, fully extending your arm.
- 4Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
- 5Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
One Arm Slam (with Medicine Ball) — questions
What muscles does the One Arm Slam (with Medicine Ball) work?
The One Arm Slam (with Medicine Ball) primarily targets the Abs. It also recruits the Shoulders, Back as secondary movers.
What equipment do I need for the One Arm Slam (with Medicine Ball)?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the One Arm Slam (with Medicine Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the One Arm Slam (with Medicine Ball)?
Assisted Motion Russian Twist, 3/4 Sit-up, 45° Side Bend train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Arm Slam (with Medicine Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.