MaghribFit

Supine Two-Arm Overhead Throw

Supine Two-Arm Overhead Throw

Primary muscles

Abs

Secondary muscles

Chest · Lats · Shoulders

Equipment: Medicine Ball

Level: Beginner

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

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

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.