Supine Two-Arm Overhead Throw
Level: beginner
Category: plyometrics
Force: pull
Mechanic: compound
Equipment: medicine ball
Primary muscles: abdominals
Secondary muscles: chest
lats
shoulders
Instructions:
Lay on the ground on your back with your knees bent.
Hold the ball with both hands, extending the arms 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.