Supine One-Arm Overhead Throw

What it is

You perform this dynamic movement by lying on your back and throwing a medicine ball overhead as you sit up. It effectively strengthens your core, primarily engaging your abdominal muscles. You will also activate your chest, latissimus dorsi, and shoulder muscles for a powerful throw.

Technique tips

• Begin with your arm fully extended behind your head.
• Drive the movement by powerfully contracting your abdominal muscles to sit up.
• Initiate the throw from your shoulder, aiming for maximum distance.
• Exhale forcefully as you throw the medicine ball forward.
• Maintain control throughout the entire range of motion.
• Increase the challenge by throwing a heavier medicine ball.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.