How to do: Supine Two-Arm Overhead Throw

Abdominalsbeginnermedicine ball

Supine Two-Arm Overhead Throw — starting position — Start position

Supine Two-Arm Overhead Throw — finishing position — Finish position

Step-by-step instructions

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

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Photos & base instructions from the open-source Free Exercise DB (public domain).