One-Arm Medicine Ball Slam

One-Arm Medicine Ball Slam is a power - unilateral full-body throw exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Latissimus dorsi, Deltoid
Exercise type: Power - unilateral full-body throw

Exercise technique

Ball
Choose a ball suitable for slams that you can hold securely with one hand.
Base
Take a staggered stance with the foot on the throwing side behind you.
Preparation
Extend your hips, knees and ankles as you bring the ball overhead.
Throw
Flex your shoulder, torso and hips together to throw the ball at the floor in front of you.
Follow-through
Absorb the force through your knees and maintain your balance.
Retrieve
If the ball bounces, receive it under control; otherwise hinge at your hips to pick it up.
Reset
Reestablish your stance and grip before each throw.

Key technique points

Clear the training area.
Check the ball's bounce beforehand.
Generate power with your whole body.
Bend your knees in line with your feet.
Do not throw the ball toward your foot.
Train both sides evenly.

Common mistakes

Using an unsuitable ball

Do not choose a ball that is too large for one hand or bounces unpredictably.

Throwing only from the shoulder

Do not omit the hips and torso and load a single joint.

Folding sharply at the lower back

Do not collapse forward without using knee and hip flexion in the throw.

Chasing a bounce toward the face

Do not try to catch an unexpectedly fast rebound without control.

Slamming too close

Do not direct the rebound beneath your feet.

Losing balance

Do not finish the throw by tipping forward out of the staggered stance.

Frequently asked questions