Quick Answer
Single-Arm Medicine Ball Slam is a intermediate strength exercise that targets your abdominals, shoulders and lats. It uses a medicine ball. Stand staggered stance, hold med ball one hand.
Video Tutorial
How to Perform the Single-Arm Medicine Ball Slam
- 1
Stand staggered stance, hold med ball one hand.
- 2
Raise ball overhead, extending body.
- 3
Forcefully slam ball down in front.
- 4
Flex shoulders/spine/hips.
- 5
Catch rebound.
- 6
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Arm Medicine Ball Slam isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Medicine Ball Slam work?
The Single-Arm Medicine Ball Slam primarily works your abdominals, shoulders and lats. Secondary muscles include the glutes, core and obliques.
What equipment do I need for the Single-Arm Medicine Ball Slam?
The Single-Arm Medicine Ball Slam needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Medicine Ball Slam suitable for beginners?
The Single-Arm Medicine Ball Slam is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Arm Medicine Ball Slam should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Medicine Ball Slam every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals, shoulders and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.