Supine Two-Arm Overhead Throw

What it is

This compound movement challenges your core strength as you throw a medicine ball from a lying position. You'll primarily engage your abdominal muscles, with secondary activation in your chest, latissimus dorsi, and shoulders. This exercise builds explosive power through your core and upper body. It is a beginner-level movement often used for power development.

Technique tips

• Initiate the throw from your shoulders as you sit up.
• Engage your abdominal muscles powerfully to drive the ball forward.
• Aim to throw the medicine ball for maximum distance.
• Exhale sharply as you propel the ball overhead.
• Maintain control of the ball throughout the entire motion.

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.