Supine One-Arm Overhead Throw

Supine One-Arm Overhead Throw — Start position — Start position

Supine One-Arm Overhead Throw — End position — End position

Region: Lumbar & Core
Equipment: Medicine Ball
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: pull

Muscles worked

abdominals
chest
lats
shoulders

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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

Related movements