Exercise guide
Supine One-Arm Overhead Throw
The Supine One-Arm Overhead Throw combines a rapid trunk flexion with a one-arm medicine-ball release. The abdominals drive the sit-up, while the chest, lats, and shoulders contribute to the throwing action.
Training context
Why the Supine One-Arm Overhead Throw Can Be Useful
Working one arm at a time adds a rotational and anti-rotation demand that is not present in a two-hand throw. The ball should be light enough for a fast, accurate release without pulling the shoulder into an uncontrolled overhead position.
Use a sturdy wall designed for medicine-ball work or a partner prepared to receive the throw. Keep the area in front of the body clear and complete comparable work on both sides.
Technique overview
Coordinate the sit-up with the release
Lie on your back with the knees bent and hold the ball behind the head in one hand. Begin the sit-up and bring the arm forward so the ball is released toward a clear target. Avoid twisting abruptly or throwing across the body. Reset fully before the next repetition and match the setup when switching arms.
Treat this as an overview and use a range, pace, and setup you can control.