10 Best One-arm Medicine Ball Slam Alternatives for a Missing Slam Ball

The One-arm Medicine Ball Slam is done standing with a medicine ball. Ranked closest by our scoring: the Barbell Side Bent, the Supine Two-arm Overhead Throw and the Kettlebell Bent Press. Two harder versions, the One Arm Slam (With Medicine Ball) and the Supine One-arm Overhead Throw, are listed below as progressions rather than swaps.

The One-arm Medicine Ball Slam has you wind a ball overhead from a staggered stance, then drive through your hips and shoulders to throw it into the floor. Swap in the Barbell Side Bent to keep loading your trunk from a standing position: you hold a bar with both hands and bend to each side toward your knee, with nothing to throw or catch. With a kettlebell instead, the Kettlebell Bent Press moves a similar load across your body while you stay on your feet.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-arm Medicine Ball Slam

One-arm Medicine Ball Slam
Primary muscle
Abs
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Lats, Shoulders

How to perform One-arm Medicine Ball Slam
  1. 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.
  2. 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.
  3. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  4. Catch the ball on the bounce and continue for the desired number of repetitions.
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Ranked One-arm Medicine Ball Slam Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Medicine Ball Slam on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Side BentPlay demonstration

    1. Barbell Side Bent

    84% match
    • Abs
    • Barbell
    • Beginner
    • Compound

    A good swap when you have a barbell to work with, and it still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
    2. Keep your back straight and core engaged throughout the exercise.
    3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement on the left side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
  2. One Arm Slam (With Medicine Ball)Play demonstration

    Progression

    2. One Arm Slam (With Medicine Ball)

    99% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
    2. Bend your knees slightly and engage your core.
    3. Raise the medicine ball above your head, fully extending your arm.
    4. Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
    5. Catch the medicine ball on the bounce and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
  3. Supine One-arm Overhead Throw

    Progression

    3. Supine One-arm Overhead Throw

    87% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
    2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
    3. The ball can be thrown to a partner or bounced off of a wall.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: lying on your back, not standing
  4. Supine Two-arm Overhead Throw

    4. Supine Two-arm Overhead Throw

    79% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want to work the abs with less balance to manage.

    How to perform this exercise
    1. Lay on the ground on your back with your knees bent.
    2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
    3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
    4. The ball can be thrown to a partner or bounced off of a wall.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: lying on your back, not standing
  5. Kettlebell Bent PressPlay demonstration

    5. Kettlebell Bent Press

    79% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
    2. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
    3. Rotate your torso to the left, shifting your weight onto your left foot.
    4. Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
    5. As you lower, keep your eyes on the kettlebell and your chest lifted.
    6. Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
    7. As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
    8. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
    • Balance: harder to stay steady on than the One-arm Medicine Ball Slam
  6. Kettlebell WindmillPlay demonstration

    6. Kettlebell Windmill

    79% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
    2. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
    3. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
    4. Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
    5. Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
    • Balance: harder to stay steady on than the One-arm Medicine Ball Slam
  7. Cable Judo FlipPlay demonstration

    7. Cable Judo Flip

    78% match
    • Abs
    • Cable
    • Advanced
    • Compound

    A good swap when you have a cable machine to work with, and it still works the abs.

    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with both hands at chest level, palms facing down.
    3. Engage your core and rotate your torso to the right, pulling the cable across your body.
    4. As you rotate, pivot your back foot and allow your hips to rotate naturally.
    5. Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.
    6. Return to the starting position by reversing the movement, rotating your torso back to the center.
    7. Repeat the movement on the opposite side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the One-arm Medicine Ball Slam
  8. Advanced Kettlebell Windmill

    8. Advanced Kettlebell Windmill

    77% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Clean and press a kettlebell overhead with one arm.
    2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
    3. Lower yourself as far as possible.
    4. Pause for a second and reverse the motion back to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
    • Balance: harder to stay steady on than the One-arm Medicine Ball Slam
  9. Cable Standing LiftPlay demonstration

    9. Cable Standing Lift

    75% match
    • Abs
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with both hands and position it at waist height.
    3. Engage your core and maintain a straight back throughout the exercise.
    4. Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso.
    5. Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the One-arm Medicine Ball Slam
  10. Barbell Standing Ab RolleroutPlay demonstration

    10. Barbell Standing Ab Rollerout

    75% match
    • Abs
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
    2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
    3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
    4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: free weights, the same as the One-arm Medicine Ball Slam
    • Body position: standing, the same as the One-arm Medicine Ball Slam
    • Balance: harder to stay steady on than the One-arm Medicine Ball Slam

Why You Might Need a One-arm Medicine Ball Slam Alternative

A medicine ball is often the first thing missing: the rack has bars and kettlebells but no slam ball, or the floor is too crowded to bounce one safely. The One-arm Medicine Ball Slam asks your hips, spine and shoulders to fire together as you wind up and throw, so the swaps below keep your trunk under load from a standing position with a weight you hold onto rather than throw. A barbell held in front of your thighs with both hands lets you bend to each side toward your knee with no wind-up at all. A kettlebell held locked out overhead while you bend or lower under it works your shoulder and midsection together to keep it there. A cable keeps tension on your trunk through the whole range, with nothing to throw or catch on the bounce.

How to Choose the Right One-arm Medicine Ball Slam Substitute

Pick by what you already have. The Barbell Side Bent bends straight to the side from a standing hold, calmer than winding up and catching a bounce. With a kettlebell, the Kettlebell Bent Press presses the weight overhead, then lowers you until your free hand touches the floor before you drive back up. The Kettlebell Windmill starts with the bell already overhead and bends you sideways under it; the Advanced Kettlebell Windmill has you bring the bell up yourself, keeping your free arm behind your back, once the Kettlebell Windmill feels controlled. The Cable Judo Flip starts the handle at chest height and finishes by flipping it over your shoulder. The One Arm Slam (With Medicine Ball) is the same slam from a square stance rather than staggered, so it only helps if you have a ball after all.

One-arm Medicine Ball Slam FAQ

Can I do the One-arm Medicine Ball Slam at home?

Not the slam itself, but a kettlebell covers the swap. The Kettlebell Bent Press, the Kettlebell Windmill and the Advanced Kettlebell Windmill all load through the shoulder and midsection with one piece of kit, so any of them works in a home gym or garage. Start with the Kettlebell Windmill and save the advanced version for once the regular windmill feels controlled.

Which swap is easiest to pick up first?

The Barbell Side Bent. You hold a bar in front of your thighs with both hands and bend to one side, lowering the bar toward that knee, with no wind-up and nothing to catch on a bounce. That makes it a calmer way to build the same trunk strength before you try a throwing version.

What if my gym only has a cable machine free?

Both the Cable Judo Flip and the Cable Standing Lift work. The Cable Judo Flip starts the handle at chest height and finishes by flipping it over your shoulder, while the Cable Standing Lift starts lower, at your waist, and lifts with straight arms toward your opposite shoulder. Either replaces the ball with steady cable tension.

How do I make a kettlebell swap harder over time?

Move from the Kettlebell Windmill to the Advanced Kettlebell Windmill. The Kettlebell Windmill starts with the bell already overhead and bends you sideways under it; the advanced version has you bring the bell up to your shoulder and press it out yourself first, keep your free arm behind your back and push your hips out toward the bell as you lower, so every rep starts with a press and asks more of your hips.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology