Single Arm Medicine Ball Slam
In SetGrip: Medicine Ball Slam (Single Arm)
- Primary muscleAbs
- EquipmentMedicine Ball
- DifficultyIntermediate
- TypeCompound · Throw
- Secondary muscles
- Delts, Upper Back
- Body part
- Core
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Slamming with one arm puts an off-center load overhead, so your trunk resists the twist on the way up and drives it on the way down, making this more of an oblique exercise than the two-hand Medicine Ball Overhead Slam. Use a small, soft ball you can palm securely - grip, not power, is usually the limiter.
How to do the Single Arm Medicine Ball Slam
- 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.
Tip: Breathe out sharply on the release and throw the whole body into it, not just the arms.
Muscles worked
Primary
Abs · Core
The abs whip the torso forward on slams and should feel like a hard crunch at the moment of release.
Secondary
- Delts
- Upper Back — The upper back loads as the arms go overhead and drives the throw forward.
Common mistakes
- Throwing with the arms only — the throw starts with the legs and hips, then travels through the torso and out the arms; if the legs stay still, the power is gone.
- Folding at the waist — keep the back flat as you follow through and let the hips hinge so you do not fold at the waist.
- Rushing reps as conditioning — a throw is a power exercise, so reset between reps and throw each one hard.
- Wrong ball weight — a ball that is too heavy turns a throw into a push; use something light enough to move fast.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Throws go at the start of a session after the warm-up, before heavy lifting, while you are fresh. Pair overhead throws with broad jumps for a power block.
Variations and alternatives
Frequently asked questions
What muscles does the Single Arm Medicine Ball Slam work?
The Single Arm Medicine Ball Slam primarily works the abs. It also involves the delts and upper back, which assist the movement and stabilise the joints.
Is the Single Arm Medicine Ball Slam good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Medicine Ball Slam with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Medicine Ball Slam?
If you cannot do the Single Arm Medicine Ball Slam, try the Medicine Ball Overhead Slam. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Medicine Ball Slam, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.