One Arm Slam

One Arm Slam कैसे करें

1. 1

   Set up for One Arm Slam with a medicine ball: clear the space around you and check everything is stable before you start.

2. 2

   Take the starting position shown in the demonstration, with a solid base, your abs braced, and a firm comfortable grip where needed.

3. 3

   Pull the weight toward your torso, squeezing your shoulder blades together, then extend slowly to the start.

4. 4

   Exhale on the effort and inhale on the return, taking 2 to 3 seconds each way; repeat for the planned reps or time.

5. 5

   Do not swing, bounce, or round your back: stop and rest if you feel sharp pain, and never hold your breath.