One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
Starting position
End position
How to Do One-Arm Medicine Ball Slam
- Start 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.
- Begin 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.
- At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- Catch the ball on the bounce and continue for the desired number of repetitions.
Muscles Worked
Alternatives to One-Arm Medicine Ball Slam
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm High-Pulley Cable Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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2
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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3
Crunch - Legs On Exercise Ball
A beginner isolation strength exercise that works the abs, needing no equipment.
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4
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
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5
Exercise Ball Pull-In
A beginner compound strength exercise that works the abs, using an exercise ball.
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6
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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7
Supine One-Arm Overhead Throw
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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8
Weighted Ball Side Bend
An intermediate isolation strength exercise that works the abs, using an exercise ball.
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9
Landmine 180's
A beginner compound strength exercise that works the abs, using a barbell.
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10
Medicine Ball Full Twist
A beginner compound plyometric exercise that works the abs, using a medicine ball.
Frequently Asked Questions
What muscles do one-arm medicine ball slam work?
One-Arm Medicine Ball Slam primarily works the abs. The upper back and shoulders assist as secondary muscles.
What equipment do I need for one-arm medicine ball slam?
One-Arm Medicine Ball Slam uses medicine ball.
One-Arm Medicine Ball Slam: is it suitable for beginners?
Yes. One-Arm Medicine Ball Slam is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one-arm medicine ball slam?
One-Arm High-Pulley Cable Side Bends, Bosu Ball Cable Crunch With Side Bends, Crunch - Legs On Exercise Ball train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm medicine ball slam reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm medicine ball slam can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Medicine Ball Slam with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.