▸ Core
One-Arm Medicine Ball Slam
AbdominalsMedicine Ball
beginner · compound · strength
Also works: Lats · Shoulders
A abdominals movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
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.
03
At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
04
Catch the ball on the bounce and continue for the desired number of repetitions.