Exercise

Supine One-Arm Overhead Throw

Also known as: supine one arm overhead throw, lying one arm med ball throw, supine single arm throw, one arm overhead med ball lying

Supine One-Arm Overhead Throw — position 2

Supine One-Arm Overhead Throw is a compound exercise for the abdominals. Main target: upper abs. Also works: middle chest, lower lats and anterior deltoid. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPull

CategoryPlyometrics

Muscles worked

Primary

Upper abs

Secondary

Middle chest Lower lats Anterior deltoid

How to do it

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.
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
The ball can be thrown to a partner or bounced off of a wall.