Waist Exercise · Medicine Ball

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One Arm Slam (with Medicine Ball)

Slamming a medicine ball to one side trains the obliques and shoulders together through a rotational, explosive pattern rather than the straight-ahead force of a standard overhead slam. The rotation is what makes this a core exercise as much as a shoulder one.

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Category

Waist

Equipment

Medicine Ball

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the One Arm Slam (with Medicine Ball)

1. Set your feet shoulder-width apart and hold the medicine ball in one hand at waist level.
2. Soften your knees slightly and brace your core.
3. Lift the ball overhead, straightening your arm fully.
4. Drive the ball hard into the ground, generating force from your core and shoulder.
5. Catch the ball as it bounces back up and continue for the desired number of reps.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The One Arm Slam (with Medicine Ball) mainly targets your Abs, with your Shoulders helping support the movement, along with your Back.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have medicine ball? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the One Arm Slam (with Medicine Ball) work?

The One Arm Slam (with Medicine Ball) mainly works your abs. It also helps strengthen your shoulders and back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the One Arm Slam (with Medicine Ball)?

You do the One Arm Slam (with Medicine Ball) with a medicine ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the One Arm Slam (with Medicine Ball)?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the One Arm Slam (with Medicine Ball)?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the One Arm Slam (with Medicine Ball)?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.