How to do Supine Two-Arm Overhead Throw

Muscles worked

Main: Abs, Obliques. Also: Chest, Lats, Shoulders.

Step by step

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.

Similar exercises

• Medicine Ball Full Twist
• Sledgehammer Swings
• Supine One-Arm Overhead Throw
• Alternate Leg Diagonal Bound
• Backward Medicine Ball Throw
• Bench Jump

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.