Start
End
CoreBeginnerBodyweight
Supine Two-Arm Overhead Throw
رمي فوق الرأس بالذراعين مستلقيًا
Target Muscles
AbsChestLatsShoulders
Blue = primary · Gray = secondary
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- 1
Lay on the ground on your back with your knees bent.
- 2
Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
- 3
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 4
The ball can be thrown to a partner or bounced off of a wall.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
