One-Arm Medicine Ball Slam
strength beginner core pull compound
Instructions
- 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.
Set timer
12 reps per set. Rest between sets:
12×
Primary Muscles
abdominals
Secondary Muscles
lats, shoulders
Equipment
medicine ball