Supine Two-Arm Overhead Throw — start position
Start
Supine Two-Arm Overhead Throw — end position
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Core / Beginner / Compound (multi-joint)

Supine Two-Arm Overhead Throw

A medicine ball explosive exercise for the abs, with the chest, lats and rear delts assisting.

At a glance

Primary
Abs
Secondary
Chest, Lats, Rear delts, Forearms & grip
Equipment
Medicine ball
Movement pattern
Jump / plyometric
Level
Beginner
Type
Core, Compound (multi-joint), Explosive

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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest — secondary (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — secondary (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — secondary (Back)Side delts (Back)Rotator cuff (Back)Lats — secondary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — secondary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Abs
  • Secondary: Chest, Lats, Rear delts, Forearms & grip

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.