Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationOther
One Arm Slam (With Medicine Ball)
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
- 2
Bend your knees slightly and engage your core.
- 3
Raise the medicine ball above your head, fully extending your arm.
- 4
Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
- 5
Catch the medicine ball on the bounce and repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shouldersback
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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