Supine One-Arm Overhead Throw

A beginner plyometrics exercise for the abs, done with a medicine ball.

Supine One-Arm Overhead Throw: finishing position

Main muscles: Abs
Also works: Chest, Lats and Shoulders
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Pull

How to do the Supine One-Arm Overhead Throw

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Supine One-Arm Overhead Throw

Questions

What muscles does the Supine One-Arm Overhead Throw work?

Mainly the abs, with the chest, lats and shoulders helping.

Is the Supine One-Arm Overhead Throw good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Supine One-Arm Overhead Throw?

Good alternatives that train the abs: Medicine Ball Full Twist, Supine Two-Arm Overhead Throw or Sledgehammer Swings.

How many sets and reps of the Supine One-Arm Overhead Throw should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).