Supine Two-Arm Overhead Throw
Muscles worked
Instructions
- 1Lay on the ground on your back with your knees bent.
- 2Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
- 3Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 4The 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 Two-Arm Overhead Throw
The supine two-arm overhead throw is an explosive compound exercise that combines a sit-up motion with an overhead throw. Lying on your back, you start with your arms extended behind your head and launch the ball forward as you sit up in one explosive move, like a ballistic crunch. This movement heavily engages the abs for power while also involving the chest, lats and shoulders during the throwing phase. It stands out from classic ab exercises for its explosive, functional feel, closer to an athletic movement. It's a great finisher for physical prep or a circuit, done solo against a wall or with a partner.
check_circleBenefits
- check_circleBuilds explosive power in the abs
- check_circleEngages the chest, lats and shoulders together
- check_circleImproves coordination and force transfer from lower to upper body
- check_circleFun exercise, doable solo or with a partner
lightbulbExecution tips
- lightbulbStart the throw from the shoulders, not just the arms
- lightbulbSit up in one smooth, explosive motion
- lightbulbPick a ball weight suited to your throwing power
- lightbulbControl the catch if you're working with a partner
warningCommon mistakes
- warningThrowing with the arms only without engaging the trunk
- warningUsing a ball that's too heavy and breaks your technique
- warningNot having enough safe space around you
- warningSkipping a shoulder warm-up before the exercise
helpFrequently asked questions
What medicine ball weight should I use?expand_more
Start with a light ball (2-4 kg / 4-9 lb) to master the technique before adding load.
Can I do it alone?expand_more
Yes, by throwing the ball against a solid wall, which lets you repeat the exercise without a partner.
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