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One-Arm Medicine Ball Slam

AdvancedStrengthTier T4

Stand in a staggered stance holding a medicine ball in one hand. Wind it overhead while extending through the hips, knees and ankles, then slam it down.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in a staggered athletic stance holding the medicine ball in the hand on the same side as the back leg.
  • Stay tall ready to wind the arm overhead.
  1. He stands in a staggered athletic stance, holding the medicine ball in his right hand on the side of his back leg.

    Step 1 of 5

    Stand staggered holding the medicine ball in the hand on the same side as the back leg.

  2. He has wound his right arm overhead with the ball, body extended tall through the hips, knees and ankles.

    Step 2 of 5

    Wind the arm raising the ball above the head while extending through the hips, knees and ankles.

  3. He is flexing through the shoulders, spine and hips, throwing the ball down into the floor directly in front of him.

    Step 3 of 5

    Flex the shoulders, spine and hips to throw the ball hard into the ground directly in front.

  4. He is catching the ball on its upward bounce just off the floor, knees and hips flexed, ready to reset.

    Step 4 of 5

    Catch the ball on the bounce.

  5. He stands in a staggered athletic stance, holding the medicine ball in his right hand on the side of his back leg.

    Step 5 of 5

    Stand staggered holding the medicine ball in the hand on the same side as the back leg.

Safety Information

Hold the ball one-handed on the back-leg side, wind it overhead extending through the hips, knees and ankles, then flex the shoulders, spine and hips to slam it into the floor and catch the bounce. Extend through the hips, knees and ankles to load the slam before flexing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.