One-Arm Medicine Ball Slam

intermediate · throw

Setup

Use a non-bouncing slam ball, and pick a spot with ceiling clearance above your fully extended reach, a hard floor, and nobody and nothing within two meters. Stand in a staggered stance, holding the medicine ball in the hand on the same side as your back leg.

Execution

Wind the ball up high overhead, rotating your torso slightly toward the arm holding it.
Exhale sharply, reverse the motion, and slam the ball into the ground just in front of you with full force.
Extend your hips and knees on the slam so the power from your legs transfers fully into it.
Pick the ball back up by bending your knees, keeping your back flat rather than folding from the waist.
Finish the reps on one side, then switch the arm and the staggered stance.
End the set if the ball bounces back above knee height, if someone comes close, or if the shoulder is tired enough that the swing path wanders.

Breathing

Exhale sharply right as you slam the ball down, inhale as you wind it up. Do not hold your breath; if you have high blood pressure, heart disease, a hernia or you are pregnant, avoid this explosive slamming exercise.

Quick cues

Wind up high, then slam hard.
Hips and knees extend with the slam.
Pick it up by bending the knees.
Switch arms after each set.

Common faults

Fault: Slamming with the arm alone while the body stays passive
Fix: Rotate the torso and extend the hips together with the arm to add power to the slam.
Fault: Bending from the low back to pick the ball up
Fix: Bend the knees and keep the back flat when reaching down for the ball.
Fault: Slamming the ball too close to the feet, causing it to bounce back
Fix: Aim the slam about half a meter in front of the lead foot.
Fault: Only training one arm and skipping the other
Fix: Always do an equal number of reps on both arms and both staggered stances.

Equipment

medicine_ball

Muscle groups

core, back, shoulders