One Arm Slam (With Medicine Ball)
One Arm Slam (With Medicine Ball) Exercise Description
The One Arm Slam with a medicine ball is a unilateral, total‑body power drill that teaches force transfer from the lower body through the trunk to the striking arm. Primary work is done by the anterior core (rectus abdominis) and obliques to brace and resist rotation, while the latissimus dorsi and shoulder contribute to the downward acceleration of the ball. The hips and legs load and hinge to drive the movement and to decelerate and re‑load for the next repetition. Using one arm increases the anti‑rotation demand on the torso and challenges shoulder and scapular control on the working side. Keep a neutral spine, control the ribcage, and hinge at the hips to protect the low back. Choose a clear, non‑slippery surface, and be prepared for the ball’s rebound if it is not a dead‑bounce “slam” style.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: External Obliques, Internal Obliques, Pectoralis Major - Sternal Head, Rectus Abdominis, Teres Major
- Stabilizing Muscles: Gluteus Medius, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Medicine Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The One Arm Slam (With Medicine Ball) Exercise
‘- Stand athletic, feet hip–shoulder width, medicine ball in one hand beside the same‑side shoulder; other arm out for balance.
– Set a tall posture: ribs stacked over pelvis, neutral spine, shoulders down and back, wrist neutral. Brace your trunk.
– Raise the ball overhead with the working arm without flaring the ribs or arching the low back; keep eyes forward and heels grounded.
– Initiate the slam by driving the hips back into a hinge, bending the knees slightly, and pulling the ball down using the lats while the trunk stays braced.
– Aim the ball to the floor just in front of the same‑side foot; exhale through the effort.
– Follow through by keeping the chest up and spine neutral—hinge rather than rounding the back.
– If the ball rebounds, absorb with soft knees and a braced trunk, then bring it back to the start safely; if it dead‑stops, hip‑hinge to pick it up close to your shins.
– Keep the pelvis and ribcage square—avoid twisting through the lumbar spine; rotate through hips and upper back only if needed to stay aligned.
– Maintain control of the wrist and elbow; do not hyperextend the elbow at release.
One Arm Slam (With Medicine Ball) Tips
‘- Stand in an athletic stance with feet hip–shoulder width, holding the ball in the working hand beside the same‑side shoulder, other arm out for balance.
– Stack your ribs over your pelvis and keep a neutral spine before starting, then brace your trunk.
– As you raise the ball overhead, avoid flaring your ribs or arching your low back; keep your eyes forward and heels grounded.
– Initiate the slam by driving your hips back into a hinge with a slight knee bend while pulling the ball down using your lats and keeping your trunk braced.
– Aim the ball to the floor just in front of your same‑side foot to keep the slam path consistent.
– Follow through with your chest up and spine neutral, hinging at the hips instead of rounding your back.
– Keep your pelvis and ribcage square, avoiding twisting through the lumbar spine; let any needed rotation come from your hips and upper back.
– Maintain control of your wrist and elbow throughout the motion, and avoid hyperextending the elbow at release.
– If the ball rebounds, absorb it with soft knees and a braced trunk before returning to the start position.
– If the ball dead‑stops, hip‑hinge to pick it up close to your shins, and perform the drill on a clear, non‑slippery surface while anticipating possible rebounds.
One Arm Slam (With Medicine Ball) Beginner Introduction
The One Arm Slam with a medicine ball is an explosive, single‑side drill that links the drive of the legs and hips to the power of one striking arm. It places a big demand on the abs and side abs to stiffen the middle of the body, so force can run cleanly from the lower body into the throw. At the same time, the back muscles and shoulder on the working side play a major role in snapping the ball downward.
The motion typically involves bringing the ball from roughly shoulder level to overhead and then slamming it toward the floor beside the same‑side foot while bending from the hips and using a strong leg push. The legs not only help launch the slam but also help slow things down and reset for the next effort. Throughout the action, the torso stays square, limiting unwanted twisting, while the shoulder blade, elbow, and wrist move in a controlled, powerful path. A firm, open floor and awareness of whether the ball bounces or stops on impact shape how the drill feels in practice.