Supine Two-Arm Overhead Throw

Also called sit-up throw, med ball sit-up throw and medicine ball sit-up pass.

Works

Abs, plus chest, lats and shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Lay on the ground on your back with your knees bent.

1. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
3. The ball can be thrown to a partner or bounced off of a wall.

Cues

• Knees bent, ball overhead.
• Sit up and throw forward.
• Arms stay long.
• Throw for max distance.

Common mistakes

• Throwing with the arms 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 and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Swap for