Supine One-Arm Overhead Throw

Abdominals

Supine One-Arm Overhead Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePull

A one-handed medicine-ball throw from the floor that trains the abs and lats with a fast overhead motion.

Plyometrics

Primary musclesAbdominals

Secondary musclesChest Lats Shoulders

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Recline on your back with bent knees, feet flat, and a light medicine ball in one hand stretched beyond your head.
2Point yourself toward a partner or wall with plenty of clear room.

How to perform

1Tighten your abs and draw the ball back behind your head.
2Whip the ball forward with a quick arm swing, lifting your torso slightly as you release.
3Catch it on its return with the same hand, or retrieve it and reset.
4Finish your reps and switch to the other arm.