One Arm Slam (with medicine ball)

Description

How to Do One Arm Slam (with medicine ball)

1. 1
   Setup

   Stand with your feet shoulder-width apart, holding a medicine ball in one hand at shoulder height. Keep your core braced and knees slightly bent.

2. 2
   Setup

   Raise the medicine ball overhead with a straight arm, slightly rotating your torso towards the arm holding the ball.

3. 3

   Initiate the slam by powerfully rotating your torso downwards and across your body, driving the ball towards the ground beside your opposite foot.

4. 4

   Explode through your core and arm to slam the medicine ball into the floor as hard as possible, exhaling forcefully at the point of impact.

5. 5

   Catch the rebound of the ball and immediately return to the overhead starting position with control, inhaling as you reset for the next repetition.

Tips

• Focus on generating power from your obliques and core rotation, rather than just arm strength, to maximize muscle engagement and build rotational power.
• Use a medicine ball that allows for explosive movement but is heavy enough to provide resistance and challenge your core effectively.
• Maintain a slight bend in your knees throughout the movement to absorb impact, protect your joints, and allow for a more athletic stance.
• Keep your eyes focused on the point where you intend to slam the ball to help guide your movement and maintain balance throughout the explosive action.

Common Mistakes

• ×Using too much arm strength instead of core rotation will limit the exercise's effectiveness; focus on twisting your torso powerfully to drive the ball down, engaging your obliques.
• ×Not fully extending overhead at the start of each rep reduces the range of motion and power generation; ensure you raise the ball completely overhead to maximize the movement.
• ×Slamming without control can lead to injury; control the descent and catch of the ball, avoiding uncontrolled flailing that compromises form.