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 Hanging Oblique Knee Raise, the Hanging Straight Twisting Leg Hip Raise and the 45° Side Bend.

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
    Hanging Oblique Knee RaisePlay demonstration

    1. Hanging Oblique Knee Raise

    60% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

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

    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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    2. Hanging Straight Twisting Leg Hip 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 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  3. 45° Side BendPlay demonstration

    3. 45° Side Bend

    60% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One Arm Slam (With Medicine Ball)
  4. Leg Pull-in

    4. Leg Pull-in

    59% 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 Slam (With Medicine Ball)
    • 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 Slam (With Medicine Ball)
    • 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Hanging Leg RaisePlay demonstration

    7. Hanging Leg Raise

    56% 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Hanging Straight Leg Hip RaisePlay demonstration

    8. Hanging Straight Leg Hip Raise

    56% 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Hanging Straight Leg RaisePlay demonstration

    9. Hanging Straight Leg Raise

    56% 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Oblique CrunchPlay demonstration

    10. Oblique Crunch

    55% 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 Slam (With Medicine Ball)
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

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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