Napra

One-Arm Medicine Ball Slam

StrengthBeginner AbdominalsLatsShoulders Medicine ball
One-Arm Medicine Ball Slam, step 1
1. In a staggered stance, ball in the hand on the side of your back leg; swing it overhead and extend fully.
One-Arm Medicine Ball Slam, step 2
2. Flex your hips, spine and shoulder to slam the ball hard into the floor in front of you. Catch it and repeat.

How to do it

  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. This will be your starting position.
  2. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
  3. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  4. Catch the ball on the bounce and continue for the desired number of repetitions.

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