Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the one-arm medicine ball slam, including tips, variations, and the muscle groups it targets.
Instructions
- Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position. for best results.
- Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam. for best results.
- At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you. for best results.
- Catch the ball on the bounce and continue for the desired number of repetitions. for best results.
Related Muscle Groups
- Abs
See exercises for Abs · Learn about the Abs - Lats (secondary)
See exercises for Lats · Learn about the Lats - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders