Exercise

Supine Two-Arm Overhead Throw

Also known as: supine two arm overhead throw, lying two arm med ball throw, med ball overhead throw lying, supine med ball slam

Supine Two-Arm Overhead Throw — position 2

Supine Two-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 both hands, extending the arms 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.