Animated GIF · Available via API
gif_boxOne Arm Slam (with Medicine Ball)
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Medicine BallCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
One Arm Slam (with Medicine Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Back.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
Bend your knees slightly and engage your core.
Raise the medicine ball above your head, fully extending your arm.
Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
One Arm Slam (with Medicine Ball) is classified as a Beginner strength exercise, so beginners and anyone new to training Waist can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Waist movements in a balanced routine.
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Access One Arm Slam (with Medicine Ball) and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
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