Supine One-Arm Overhead Throw
Supine One-Arm Overhead Throw is a compound plyometrics exercise using medicine ball that trains the abdominals.
PlyometricsMedicine BallBeginnerCompoundPull
Primary muscles: Abdominals
Secondary muscles: Chest, Lats, Shoulders
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Supine One-Arm Overhead Throw from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
