Single-Arm Medicine Ball Slam
A medicine ball slam thrown hard into the floor with one arm from a staggered stance. Working one side at a time adds rotation and lat drive compared to the two-arm slam.
Primary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
- Obliques
Secondary muscles
- Triceps
- Front Delts
- Glutes (Gluteus Maximus)
- Hip Flexors
- Cardiovascular System
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in a staggered athletic stance holding a slam ball in the hand on the same side as your back leg.
Wind the arm up and back, lifting the ball overhead as you rise through the hips, knees and ankles.
At full extension, drive the arm down while flexing the trunk and hips to throw the ball into the floor just in front of you.
Let the hips sink as you follow through.
Catch the ball on the bounce, reset the stance and repeat, then switch sides.
Breathing: Inhale as you reach overhead and exhale hard as you slam the ball.
Coaching tips
Tall, then crash down
Throw through the floor
Lats and abs, not just the arm
Common mistakes
Slamming with the arm only
Throwing the ball out to the side so it bounces into you
Rounding the back to reach the floor
Safety notes
Use a dead-bounce slam ball, not a lively rubber ball that can rebound into the face.
Slam onto a clear, flat surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.