Start
End
Plyometrics
Supine One-Arm Overhead Throw
beginnermedicine ball·compound·pull
Muscles Worked
Secondary
Abdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoracisserratus anteriorcoracobrachialisdeltoidinfraspinatus musclesubscapularissupraspinatusteres majorteres minor
How to Perform
1
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
2
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
3
The ball can be thrown to a partner or bounced off of a wall.
Alternatives to Supine One-Arm Overhead Throw
Same muscles, different equipment or difficulty
