AbdominalsBeginner

Supine One-Arm Overhead Throw

Plyometrics movement using Medicine Ball.

Primary muscle: Abdominals
Secondary muscles: Chest, Lats, Shoulders
Force: Pull
Movement pattern: Compound
Movement category: Plyometric

Supine One-Arm Overhead Throw reference position 1

Supine One-Arm Overhead Throw reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbdominalsSupporting Chest, Lats, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
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.
2
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
3
The ball can be thrown to a partner or bounced off of a wall.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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