How to Do Supine One-Arm Overhead Throw
Step-by-step instructions, muscles worked and workouts that use the supine one-arm overhead throw.
| Main muscles | Abs |
| Also works | Chest, Lats, Shoulders |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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