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Hominin · exercise

Supine Two-Arm Overhead Throw

Supine Two-Arm Overhead Throw is a beginner plyometrics exercise using medicine ball. It works the abdominals, with help from the chest, lats and shoulders.

beginnermedicine ballpull movementcompoundplyometrics

Main muscles
abdominals
Also works
chest, lats, shoulders

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.

Watch a form tutorial on YouTube · Search Hominin for it

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General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Supine Two-Arm Overhead Throw: muscles worked and how to do it | Hominin