Plyometrics

Supine Two-Arm Overhead Throw

The supine two-arm overhead throw is a beginner plyometrics exercise for your abs, using medicine ball.

Main muscles
Abs
Also works
Chest, Lats, Shoulders
Equipment
Medicine ball
Level
Beginner
Supine Two-Arm Overhead Throw, starting position
Start
Supine Two-Arm Overhead Throw, end position
Finish

How to do it

  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.

Alternatives to the supine two-arm overhead throw

Crunches Body weight Reverse Crunch Body weight Standing Cable Wood Chop Cable Ab Roller Other Medicine Ball Full Twist Medicine ball One-Arm Medicine Ball Slam Medicine ball