One Arm Slam (With Medicine Ball)

Body part

Waist

Target muscles

Primary muscles

Shoulders

Secondary muscles

Back

Equipment

Medicine Ball

Sports fields

Bodybuilding
Crossfit
Functional Training

How to perform it

Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. Bend your knees slightly and engage your core. Raise the medicine ball above your head, fully extending your arm. Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power. Catch the medicine ball on the bounce and repeat for the desired number of repetitions.