One Arm Slam (With Medicine Ball)

Setup

1. 01Use a small, non-bouncing slam ball you can palm with one hand.
2. 02Stand with feet shoulder width apart and the ball in one hand at your side.
3. 03Clear the landing area directly in front of you.
4. 04Brace the trunk and keep the free arm relaxed for balance.

Execution

1. 01Sweep the ball overhead with one arm, extending through the hips.
2. 02Slam the ball down hard just in front of the feet while keeping the shoulders square.
3. 03Resist letting the torso twist toward the working arm on the way down.
4. 04Retrieve the ball, finish the set on one side, then switch arms.

Checkpoints

• -Shoulders and hips stay square to the front during the slam.
• -The ball travels overhead through a full arc before each slam.
• -The ball lands at the midline, not off to the working side.
• -The trunk, not just the arm, drives the ball down.

Common mistakes

• -Letting the torso rotate and side-bend toward the slam.
• -Using a ball too large to control with one hand.
• -Cutting the overhead reach short and turning it into an arm throw.
• -Rounding the lower back to chase the ball on the pickup.