One-Arm Medicine Ball Slam

Differentiation: Mechanics

This variation of an abdominal crunch exercise is unique. Here is how: you throw a medicine ball using one arm for a full set, | then switch the ball to your other arm. Working individual sides allows you to more intensely engage each side of your core individually. Engaging your core eventually increases the power gained by your core overall.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a Medicine Ball.

3) Place your feet about shoulder-width apart

4) ...and the right foot placed slightly behind the left.

5) Grasp the medicine ball in your right hand.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Wind your right arm straight up over your head, lifting the medicine ball as you do so.

3) Once you have reached as far overhead as possible, flex your shoulders and hips for a count of one second.

4) Then, slam the medicine ball to the floor in front of you.

5) Try to catch the ball

6) with your right hand on the bounce.

7) Then, repeat the winding motion.

8) Repeat reps for a full set on using that arm.

9) When all reps are finished, switch the ball to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Make sure to crunch your abs when throwing the ball downward in order to fully engage your core.

Keep your head in line with your spine.

Gear Advice

To perform this exercise, you will need a medicine ball. If your gym does not offer medicine balls or if you want to perform this exercise at home, we have listed a link below to Valeo brand Medicine Ball - which you can order from Amazon dot com. You take this with you to the gym.

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