One-Arm Medicine Ball Slam

Abdominals

One-Arm Medicine Ball Slam

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePull

A one-handed throw that sends a medicine ball hard into the floor, working the abdominals, lats and shoulders.

Strength

Primary musclesAbdominals

Secondary musclesLats Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet about shoulder width holding a slam ball in one hand.
2Bring the ball up overhead and lean back a little.
3Tighten your midsection.

How to perform

1Whip the ball down into the floor as hard as you can.
2Let your abs and lats generate the force.
3Soften your knees as you follow through.
4Collect the ball and repeat, then change hands.