Supine One-Arm Overhead Throw

Technique

How to perform Supine One-Arm Overhead Throw

1. Lie on your back facing a suitable wall, with your knees bent and feet on the floor.
2. Hold a medicine ball you can control in one hand behind your head, and place the opposite arm on the floor for support.
3. Raise your torso as you bring the throwing arm forward from overhead and release the ball toward the wall.
4. Let the torso follow through without turning the movement into a chest-level press.
5. Wait for the ball to stop, retrieve it, and return to the supine starting position before the next repetition.
6. Change arms after completing the work on one side.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, Latissimus Dorsi, Pectoralis Major Sternocostal Head.