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Supine Two-Arm Overhead Medicine Ball Throw

AdvancedStrengthTier T4

You lie on your back with your knees bent, holding a medicine ball in both hands with your arms extended behind your head. You begin to sit up with the ball carried forward overhead. You throw the ball straight forward as you sit up.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball + wall

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the ground on your back with the knees bent, facing a plain wall for the ball to be thrown against.
  • Hold the ball with both hands, extending the arms fully behind the head.
  1. She lies on her back on the mat, knees bent and feet flat, holding the medicine ball in both hands with her arms extended fully behind her head on the floor.

    Step 1 of 5

    Lie on your back on the mat with the knees bent, holding the ball with both hands and the arms extended fully behind your head.

  2. She is beginning to sit up, her shoulders curling off the mat, the ball carried in both hands sweeping forward overhead as the throw begins.

    Step 2 of 5

    Initiate the movement at the shoulders, beginning to sit up with the ball carried forward overhead.

  3. She is sitting up releasing the ball, her arms extended forward, the ball leaving her hands toward the plain wall ahead, her trunk curled upright.

    Step 3 of 5

    Throw the ball directly forward as you sit up, releasing it for maximum distance toward the wall.

  4. She sits upright on the mat, knees still bent, arms extended forward in the follow-through after the release, facing the wall.

    Step 4 of 5

    Complete the sit-up follow-through with the arms extended forward, then retrieve the ball and repeat.

  5. She lies on her back on the mat, knees bent and feet flat, holding the medicine ball in both hands with her arms extended fully behind her head on the floor.

    Step 5 of 5

    Lie on your back on the mat with the knees bent, holding the ball with both hands and the arms extended fully behind your head.

Safety Information

Initiate the throw at the shoulders, throw the ball directly forward while sitting up for maximum distance, and use the wall target. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.