Exercise guide
One-Arm Medicine Ball Slam
The One-Arm Medicine Ball Slam is an explosive throw that drives a ball from overhead into the floor. The abdominals, lats, and shoulder contribute while the legs and hips help create the initial extension.
Training context
Before Adding One-Arm Ball Slams
Use a slam ball or medicine ball designed for the floor surface. Some balls rebound unpredictably and should not be caught immediately after impact.
Clear the area around the impact point and keep the face and feet outside the bounce path. A lighter ball usually allows a faster, cleaner slam.
Technique overview
Drive the ball into a clear area in front of you
Begin in a staggered stance with the ball held on the rear-leg side. Extend the body as the arm moves overhead, then flex through the trunk and hips to drive the ball into the floor. Catch only a predictable rebounding ball, otherwise retrieve it after it settles. Repeat on both sides.
Treat this as an overview and use a range, pace, and setup you can control.