Abs exercise · medicine ball
One Arm Slam (with Medicine Ball)
The one arm slam (with medicine ball) is a medicine ball exercise that targets the abs, with the shoulders and back assisting.
- Target muscle
- Abs
- Also works
- Shoulders, back
- Equipment
- Medicine ball
- Body part
- Waist
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The shoulders and back work as secondary muscles. See all ab exercises or every medicine ball exercise.
