Supine Two-Arm Overhead Throw

How to do the Supine Two-Arm Overhead Throw

1. Lay on the ground on your back with your knees bent.
2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
4. The ball can be thrown to a partner or bounced off of a wall.

Muscles worked

Role	Muscles
Primary	abs
Secondary	chest, lats, shoulders
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight Gorilla Chin/Crunch Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight

Harder than the Supine Two-Arm Overhead Throw

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Common questions

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

The Supine Two-Arm Overhead Throw primarily works the abs, with the chest, lats, and shoulders as secondary movers. Supine One-Arm Overhead Throw, Sledgehammer Swings, and Medicine Ball Full Twist train the same muscle, across 9 equipment types.

What equipment do you need for the Supine Two-Arm Overhead Throw?

A Medicine Ball. Without a medicine ball, Spider Crawl, Gorilla Chin/Crunch, and 3/4 Sit-Up train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Supine Two-Arm Overhead Throw suitable for beginners?

Yes, the Supine Two-Arm Overhead Throw is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Supine Two-Arm Overhead Throw go in a workout?

Early — the Supine Two-Arm Overhead Throw is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Supine One-Arm Overhead Throw Medicine Ball Sledgehammer Swings Other Equipment Medicine Ball Full Twist Medicine Ball Barbell Rollout from Bench Barbell One-Arm Medicine Ball Slam Medicine Ball Otis-Up Other Equipment