One Arm Slam (with medicine ball)

Description

How to do One Arm Slam (with medicine ball)

1. 01
   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. 02
   Setup

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

3. 03

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

4. 04

   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. 05

   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.