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 45° Side Bend, the Leg Pull-in and the Hanging Oblique Knee Raise.

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.

  1. Best match
    45° Side BendPlay demonstration

    1. 45° Side Bend

    60% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Medicine Ball Slam
  2. Leg Pull-in

    2. Leg Pull-in

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    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: bodyweight only, not free weights
    • Body position: hanging, not standing
  3. Hanging Oblique Knee RaisePlay demonstration

    3. Hanging Oblique Knee Raise

    60% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    4. Hanging Straight Twisting Leg Hip Raise

    59% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides for the desired number of repetitions.

    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: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Crab Twist Toe TouchPlay demonstration

    5. Crab Twist Toe Touch

    56% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. 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: bodyweight only, not free weights
    • Body position: seated, not standing
  6. Side Hip (On Parallel Bars)Play demonstration

    6. Side Hip (On Parallel Bars)

    56% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    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: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Oblique CrunchPlay demonstration

    7. Oblique Crunch

    56% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the starting position.
    5. Repeat on the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Seated Side Crunch (Wall)Play demonstration

    8. Seated Side Crunch (Wall)

    56% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the One-arm Medicine Ball Slam
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the One-arm Medicine Ball Slam
  9. Hanging Leg RaisePlay demonstration

    9. Hanging Leg Raise

    55% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    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: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Hanging Straight Leg Hip RaisePlay demonstration

    10. Hanging Straight Leg Hip Raise

    55% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    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: bodyweight only, not free weights
    • Body position: hanging, not standing

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.

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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