One Arm Slam (with medicine ball)

One Arm Slam (with medicine ball)

The One Arm Slam is a powerful and dynamic exercise that involves utilizing a medicine ball to engage multiple muscle groups and enhance overall strength and power. This exercise primarily targets your upper body, including the shoulders, chest, triceps, and core muscles. It is an excellent option for individuals looking to challenge themselves and break through plateaus in their fitness journey. To perform the One Arm Slam, you will need a medicine ball that suits your fitness level. Start by standing with your feet shoulder-width apart, knees slightly bent, and hold the medicine ball with one hand at your chest level. Take a deep breath and engage your core muscles to maintain stability throughout the movement. Next, forcefully extend your arm and drive the medicine ball downward towards the ground, generating as much power as possible. As the ball nears the floor, focus on slamming it down with maximum force, ensuring that you maintain control over the movement to prevent any injuries. As you complete the slam, allow yourself to slightly squat down to absorb the impact. Remember to keep your back straight and chest up throughout the exercise to maintain proper form and prevent unnecessary strain on your spine. You can perform multiple repetitions on one side before switching to the other, or alternate between sides to engage both arms equally. Incorporate the One Arm Slam into your exercise routine to build explosive power, increase upper body strength, and challenge your muscles in a new and exciting way. As with any exercise, start with a weight and intensity that feels comfortable for your fitness level, gradually increasing as you become more proficient. Enjoy the benefits and elevate your fitness game with the One Arm Slam (with medicine ball)!


  • Stand with your feet shoulder-width apart and hold a medicine ball in one hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Bring the medicine ball behind you, between your legs, and as you come up, swing it overhead in a diagonal motion.
  • At the same time, extend your knees, hips, and ankles to generate power and forcefully drive the ball downward towards the ground.
  • As the ball hits the ground, catch it on the rebound and immediately repeat the movement.
  • Perform the desired number of reps on one side before switching to the other arm.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability and control.
  • Start with a lightweight medicine ball to ensure proper form and technique before progressing to heavier weights.
  • Use a full range of motion, extending your arm fully overhead before forcefully slamming the medicine ball down.
  • Keep your feet shoulder-width apart and maintain a slight bend in your knees to stabilize your lower body.
  • Ensure proper breathing by exhaling as you slam the ball down and inhaling as you return to the starting position.
  • Maintain a strong grip on the medicine ball throughout the entire exercise.
  • Control the movement by using your hips and not just your arms to generate power for the slam.
  • Engage your latissimus dorsi (back muscles) to assist with the downward motion of the slam.
  • Incorporate this exercise into a full-body workout routine to maximize muscle engagement and calorie burn.
  • Properly warm up your muscles before performing the one arm slam to prevent injury.


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