The One Arm Slam with Medicine Ball is a powerful and dynamic exercise that targets multiple muscle groups in the body, particularly the core, shoulders, and back. This exercise is perfect for improving strength, power, and cardiovascular fitness.
How to perform
To perform the One Arm Slam with Medicine Ball, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart, holding a medicine ball in one hand.
2. Engage your core muscles and keep your back straight.
3. Lift the medicine ball overhead with your arm fully extended.
4. In one explosive motion, slam the ball down onto the ground as hard as you can, using your entire body to generate power.
5. Bend your knees as you slam the ball down to protect your lower back.
6. Catch the ball on the bounce off the ground and repeat for the desired number of repetitions.
7. Make sure to switch sides and perform the exercise with the other arm to ensure both sides of your body are equally trained.
It's important to use a medicine ball that is an appropriate weight for your fitness level to prevent injury. Start with a lighter weight and gradually increase as you become stronger and more comfortable with the movement. Additionally, focus on maintaining proper form throughout the exercise to maximize the effectiveness and safety of the workout.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.