One-Arm Slam (With Medicine Ball)
A one-arm medicine ball slam: the ball goes from overhead down to the floor beside one foot, the trunk turning into the throw.
How to do it
Setup
Feet wider than the hips, knees soft, a medicine ball held in one hand.
Steps
- Raise the ball overhead on a straight arm, rising tall.
- Slam it down to the floor beside one foot, turning and hinging into the throw.
- Pick it up with a flat back and repeat; switch arms between sets.
Common mistakes
Throwing with the arm alone: the turn and the hinge drive the ball down. Rounding the back to pick the ball up: hinge at the hips, flat back. A ball that bounces back high: use a dead-bounce slam ball and stand clear.
Breathing
Sharp exhale on the throw.
