Supine Two-Arm Overhead Throw

Abdominals

Supine Two-Arm Overhead Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePull

A two-handed medicine-ball throw from lying down that pairs a partial sit-up with an overhead release to build ab power.

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

1Lie faceup with bent knees and feet flat, gripping a medicine ball with both hands above and behind your head.
2Aim yourself at a wall or partner.

How to perform

1Brace your abs, then swing the ball forward on straight arms.
2Release toward the target while your torso lifts a little off the floor.
3Take the ball back with cushioned arms as you lie back down.
4Go again for the planned number of throws.