Supine One-Arm Overhead Throw

Also called one-arm sit-up throw and single-arm med ball sit-up throw.

Works

Abs, plus chest, lats and shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. 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.

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

Cues

• Knees bent, ball overhead in one hand.
• Sit up and throw forward.
• Throw for max distance.
• Switch arms each set.

Common mistakes

• Throwing with the arm only.
• Jerking the neck.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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