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Supine Two-Arm Overhead Throw, starting position 
Supine Two-Arm Overhead Throw, finishing position
PlyometricsbeginnerMedicine Ball
Supine Two-Arm Overhead Throw
How do you do a supine two-arm overhead throw?
A beginner plyometrics exercise done with a medicine ball that mainly works the abdominals, with help from the chest, lats and shoulders. Lay on the ground on your back with your knees bent. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
Updated
Primary
Abdominals
Secondary
Chest, Lats, Shoulders
Equipment
Medicine Ball
Level
beginner
Supine Two-Arm Overhead Throw demonstration
How to Perform
- 1Lay on the ground on your back with your knees bent.
- 2Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
- 3Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 4The ball can be thrown to a partner or bounced off of a wall.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
AbdominalsChestLatsShoulders
Exercise Details
- Category
- Plyometrics
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Supine Two-Arm Overhead Throw work?
Supine Two-Arm Overhead Throw primarily targets the Abdominals. It also works the Chest, Lats, Shoulders as secondary muscles.
What equipment do I need for Supine Two-Arm Overhead Throw?
Supine Two-Arm Overhead Throw requires Medicine Ball.
Is Supine Two-Arm Overhead Throw suitable for beginners?
Yes, Supine Two-Arm Overhead Throw is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Supine Two-Arm Overhead Throw
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.