Lying Single-Arm Overhead Throw

How to do it

1. Lie on your back on the floor holding a light medicine ball in one hand, arm extended behind the head on the floor.
2. Bend the knees and plant the feet flat.
3. Throw the ball forward over the body in an arc, sitting up as you throw so the ball is released in front of the chest.
4. Follow through with the arm across the body.
5. Retrieve the ball or have a partner return it, lie back and repeat.
6. Finish the set on one arm before swapping.

Common mistakes

• Throwing with the arm alone. The sit-up is the throw; the arm follows the trunk and releases the ball at the top.
• Keeping the shoulders on the floor. The trunk comes up as the ball comes over; a throw from lying flat is all shoulder.
• Using a heavy ball. One arm from behind the head is a long lever; the ball is light enough to throw without the shoulder straining.
• Twisting to help the throwing side. The trunk comes up square; the free arm can reach forward for balance but the shoulders stay level.

Muscles worked

Primary

• Abs

Secondary

• Pecs
• Lats
• Shoulders