One Arm Slam (with medicine ball)
- Músculo objetivo
- Obliques, Rectus Abdominis
- Equipamiento
- Medicine Ball
- Parte del cuerpo
- Waist
- Tipo
- Strength
The one arm slam with a medicine ball is a strength exercise that targets the obliques and rectus abdominis through explosive rotational core engagement. Holding a medicine ball in one hand, you raise it overhead and drive it forcefully into the ground using lateral flexion and trunk rotation. It builds unilateral core strength and trains rotational force production.
Cómo hacer el One Arm Slam (with medicine ball)
- 1Stand with your feet shoulder-width apart and hold a medicine ball in one hand at your side.
- 2Brace your core and raise the ball overhead with your working arm fully extended, allowing a slight lean away from the ball.
- 3Initiate the movement by rotating your torso toward the slamming side, engaging your obliques.
- 4Drive the ball downward explosively, accelerating it toward the floor just outside your foot on the working side.
- 5Release the ball at the bottom of the arc, letting it strike the ground.
- 6Catch the ball as it rebounds, or pick it up from the floor.
- 7Return to the starting position under control and repeat for the prescribed reps, then switch to the opposite arm.
Consejos de técnica
- Exhale sharply as the ball leaves your hand and keep your ribs pulled down toward your pelvis so the brace holds through the slam.
- Keep your feet planted and let your knees and hips bend as the ball travels down — dropping your hips adds speed without pulling your spine into flexion.
- Keep your working-side hip from hiking upward during the slam; maintain level hips to protect the lower back.
- Control the catch by absorbing the rebound with a slightly bent elbow — resisting the ball eccentrically adds additional core work.
- Treat this as a power drill rather than a conditioning finisher: 3–5 sets of 5–8 reps per side with full rest between sets keeps every slam explosive.
Errores comunes
- Driving the ball with the arm alone instead of the core, which reduces oblique activation and limits the power produced.
- Keeping the torso square throughout the slam, which removes the rotational component and defeats the purpose of the one-arm variation.
- Losing control of the ball at the top of the reach, which shifts momentum forward and places unnecessary stress on the shoulder.
- Slamming the ball too far in front of the body rather than to the side, which reduces the lateral flexion demand and strains the lower back.
- Using a ball that is too heavy to slam at full speed, which turns an explosive core drill into a slow grind that does not train the intended quality.
Preguntas frecuentes
What muscles does the one arm slam with a medicine ball work?
It primarily targets the obliques and rectus abdominis. The explosive rotational demand places particular emphasis on the obliques on the working side, while the rectus abdominis stabilizes the spine throughout the movement.
Which arm should I start with?
Start with your non-dominant side so you train it with full energy. Match the rep count on both sides to maintain balanced core development.
What weight medicine ball should I use?
Begin with a ball light enough to maintain full speed and control through the entire slam. A common starting point is 4–6 kg (9–13 lb); increase weight only when you can slam explosively with proper rotation on every rep.
How is the one arm slam different from a two-arm slam?
The one-arm version demands greater rotational engagement from the obliques on the working side because the load is asymmetric. It also challenges the opposite side of the core to resist lateral flexion, making it a more unilateral exercise overall.
