Supine One-Arm Overhead Throw
Lie on your back and take the ball behind your head with one hand. Drive from the shoulder and throw it forward as you sit up.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 6
Form sequence
01 · setup
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.
02 · throw · Key step
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
03 · option
The ball can be thrown to a partner or bounced off of a wall.
What's working
3D
- Rectus Abdominis
Primary · 152 exercises
- Pectoralis Major
Secondary · 147 exercises
- Latissimus Dorsi
Secondary · 93 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
Open the full 3D atlas →
Equipment
Medicine ball17 exercises
Alternatives for Rectus Abdominis
