10 Best One Arm Slam (With Medicine Ball) Alternatives for Limited Equipment

The One Arm Slam (With Medicine Ball) is done standing with a medicine ball. Ranked closest by our scoring: the One-arm Medicine Ball Slam, the Supine One-arm Overhead Throw and the Barbell Side Bent.

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

Original Exercise: One Arm Slam (With Medicine Ball)

One Arm Slam (With Medicine Ball)Play demonstration
Primary muscle
Abs
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Back

How to perform One Arm Slam (With Medicine Ball)
  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.
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Ranked One Arm Slam (With Medicine Ball) Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Slam (With Medicine Ball) 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
    One-arm Medicine Ball Slam

    1. One-arm Medicine Ball Slam

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

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    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.

    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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
  2. Supine One-arm Overhead Throw

    2. Supine One-arm Overhead Throw

    87% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound

    The same equipment, done lying on your back instead.

    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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: lying on your back, not standing
  3. Barbell Side BentPlay demonstration

    3. 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
  4. Kettlebell Bent PressPlay demonstration

    4. 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
    • Balance: harder to stay steady on than the One Arm Slam (With Medicine Ball)
  5. Kettlebell WindmillPlay demonstration

    5. 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
    • Balance: harder to stay steady on than the One Arm Slam (With Medicine Ball)
  6. Supine Two-arm Overhead Throw

    6. Supine Two-arm Overhead Throw

    79% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Compound
    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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: lying on your back, not standing
  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 Slam (With Medicine Ball)
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
  8. Advanced Kettlebell Windmill

    8. Advanced Kettlebell Windmill

    78% 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
    • Balance: harder to stay steady on than the One Arm Slam (With Medicine Ball)
  9. Barbell Standing Ab RolleroutPlay demonstration

    9. Barbell Standing Ab Rollerout

    76% 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
    • Balance: harder to stay steady on than the One Arm Slam (With Medicine Ball)
  10. Landmine 180Play demonstration

    10. Landmine 180

    75% match
    • Abs
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, 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 Slam (With Medicine Ball)
    • Equipment: free weights, the same as the One Arm Slam (With Medicine Ball)
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)

Why You Might Need a One Arm Slam (With Medicine Ball) Alternative

You may need substitutes because of shoulder pain, lack of a medicine ball, limited space, or programming goals that favor stability over ballistic power. Replacements let you preserve the same movement patterns, rotational torque, anti-extension and hip-hinge, while reducing joint stress or using available equipment. For example, a controlled cable woodchopper preserves oblique recruitment and transverse-plane torque with lower impact; cue a neutral spine and rotate from the thorax while keeping hips square. Substitutes also let you progress load safely by increasing resistance or time under tension to target hypertrophy rather than pure power.

How to Choose the Right One Arm Slam (With Medicine Ball) Substitute

Pick a substitute based on the primary quality you want to train: power, rotational strength, or core endurance. If you want explosiveness, favor two-arm slams or plyometric med-ball throws and cue a full hip hinge with rapid hip extension. For rotational strength and oblique hypertrophy choose cable or dumbbell woodchoppers and pause 1–2 seconds at end range to emphasize oblique contraction. If you lack equipment, select plank-to-hip-dips or bicycle crunches to maintain anti-extension capacity and transverse control; brace the ribcage to the pelvis to maximize abdominal activation. Also account for shoulder or low-back limitations and scale range of motion accordingly.

One Arm Slam (With Medicine Ball) FAQ

What muscles does One Arm Slam (with Medicine Ball) work?

The one-arm slam primarily targets the rectus abdominis and obliques through forceful trunk flexion and rotation, while also recruiting lats, deltoids and hip extensors during the overhead-to-slam path. Cue: hinge at the hips, drive with the glutes and exhale as you slam to maximize core transfer and limit shoulder overuse.

What is the best bodyweight alternative to One Arm Slam (with Medicine Ball)?

A high-quality bodyweight alternative is the plank-to-hip-dip progression (plank with controlled lateral hip dips) because it trains anti-extension and oblique isometrics with dynamic rotation. Cue: keep shoulders stacked over elbows and rotate from the ribs while maintaining a tight glute and abdominal brace to sustain transverse-plane tension.

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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