One-Arm Medicine Ball Slam

An explosive dynamic exercise where a medicine ball is slammed to the ground with one arm, developing power, core strength, and athletic coordination.

Instructions

1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand on the same side as your back leg.
2. Begin by winding your arm, raising the medicine ball above your head. As you do, extend through your hips, knees, and ankles to load up for the slam.
3. At peak extension, flex your shoulders, spine, and hips to throw the ball forcefully into the ground directly in front of you.
4. Catch the ball on the bounce and return to the starting position.
5. Complete the desired number of repetitions on one side before switching arms.

Tips

• Generate power from your entire body, not just your arm
• Use explosive hip extension to maximize the force
• Throw the ball hard into the ground with force and control
• Keep your core engaged throughout the movement
• Breathe out forcefully as you slam the ball
• Maintain proper posture and balance throughout
• Use a full range of motion from overhead to the floor