One-Arm Medicine Ball Slam

Technique

How to perform One-Arm Medicine Ball Slam

1. Use a medicine ball intended for ground slams with a rebound you can control, and stand with one foot behind the other.
2. Hold the ball in the hand on the same side as the rear leg.
3. Raise that arm overhead as you extend through the hips, knees and ankles to prepare the throw.
4. Drive the arm down from overhead while bending through the trunk and hips, releasing the ball into the floor directly in front of you.
5. Receive the manageable rebound, or retrieve and reset the ball before the next throw.
6. Keep each throw controlled in direction and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rectus Abdominis.