Supine One-Arm Overhead Throw
Muscles worked
Instructions
- 1Lay 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.
- 2Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 3The ball can be thrown to a partner or bounced off of a wall.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Supine One-Arm Overhead Throw
The supine one-arm overhead throw is an explosive exercise that trains the abs to generate a fast, powerful trunk flexion from a lying position. Lying on your back with knees bent, you hold a medicine ball in one hand, arm fully extended behind your head, then initiate the movement from the shoulder, throwing the ball as far forward as possible while sitting up into a seated position. The ball can be thrown to a partner or bounced off a wall to continue the reps. It's a power exercise that mimics a throwing pattern, useful for sports involving throwing movements, while intensely training the midsection through a fast, complete contraction.
check_circleBenefits
- check_circleBuilds explosive trunk-flexion power
- check_circleMimics a throwing pattern useful for many sports
- check_circleIntensely trains the abs through a fast contraction
- check_circleAlso engages the chest, lats, and shoulders
lightbulbExecution tips
- lightbulbInitiate the movement from the shoulder before continuing with the trunk
- lightbulbUse the momentum of sitting up to maximize throwing distance
- lightbulbChoose a medicine ball suited to an explosive throw
- lightbulbAlternate arms for balanced development
warningCommon mistakes
- warningThrowing only with the arm without using trunk power
- warningUsing a ball too heavy, which slows the movement
- warningNot sitting all the way up into a full seated position
- warningNeglecting to alternate arms
helpFrequently asked questions
Do I need a partner for this exercise?expand_more
No, you can throw the ball against a sturdy wall to catch it on the bounce and continue the reps solo.
What medicine ball weight should I use?expand_more
A light to medium ball (4 to 8 lbs) is plenty, since the goal is execution speed, not load.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.