One-Arm Medicine Ball Slam

The One-Arm Medicine Ball Slam is a beginner medicine ball exercise that primarily targets the Core.

Muscles Worked

How to Do the One-Arm Medicine Ball Slam

1. 1Start 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.
2. 2Begin 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.
3. 3At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
4. 4Catch the ball on the bounce and continue for the desired number of repetitions.

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