One-Arm Medicine Ball Slam

What it is

This dynamic, one-arm movement builds power and strength throughout your core. It primarily targets your abdominal muscles, while also engaging your latissimus dorsi and shoulders for full-body coordination. You will perform this compound exercise using a medicine ball.

Technique tips

• Start with a staggered, athletic stance.
• Wind up fully, extending through your hips.
• Drive the medicine ball hard into the floor.
• Keep your core braced throughout the slam.
• Catch the ball smoothly to maintain flow.
• Exhale sharply as the ball hits the ground.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.