라이브러리로시작 
끝 
운동 라이브러리
One-Arm Slam (With Medicine Ball)
A single-arm medicine ball slam that adds an anti-rotation demand, forcing the obliques to control the trunk while one arm produces the power.
코어메디신볼Explosive unilateral trunk flexion
주동근
복사근광배근
협응근
복직근어깨삼두둔근
장비
메디신볼
패턴
Explosive unilateral trunk flexion
준비 자세
- 01Use a small, non-bouncing slam ball you can palm with one hand.
- 02Stand with feet shoulder width apart and the ball in one hand at your side.
- 03Clear the landing area directly in front of you.
- 04Brace the trunk and keep the free arm relaxed for balance.
수행
- 01Sweep the ball overhead with one arm, extending through the hips.
- 02Slam the ball down hard just in front of the feet while keeping the shoulders square.
- 03Resist letting the torso twist toward the working arm on the way down.
- 04Retrieve the ball, finish the set on one side, then switch arms.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 4 to 8 reps per arm with full recovery between sets.
- -Go 30 to 50 percent lighter than your two-arm slam ball.
- -Program early in the session as power work, not as a burnout finisher.