GymPlan AI
Exercises › Abs › One-Arm Medicine Ball Slam

One-Arm Medicine Ball Slam

One-Arm Medicine Ball Slam is a beginner compound exercise that mainly works your abs, with help from your lats and shoulders.

💪 Abs🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Medicine Ball Slam: starting position
Starting position
One-Arm Medicine Ball Slam: end position
End position

How to do the one-arm medicine ball slam

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

Muscles worked

Primary: AbsSecondary: LatsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your one-arm medicine ball slam with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

One-Arm Medicine Ball Slam alternatives

Exercises that train the same main muscle, including options with other equipment.

CocoonsBodyweight · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerCable Judo FlipCable · BeginnerKettlebell WindmillKettlebell · IntermediatePlate TwistOther · Intermediate

FAQ

What muscles does the one-arm medicine ball slam work?

It mainly works your abs; your lats and shoulders assist.

How many sets and reps of one-arm medicine ball slam should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm medicine ball slam good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More abs exercises →