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Supine Two-Arm Overhead Throw

The Supine Two-Arm Overhead Throw primarily targets your Abdominals, with support from Chest, Lats, Shoulders. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Chest, Lats, Shoulders

How to perform Supine Two-Arm Overhead Throw

  1. Step 1. Lay on the ground on your back with your knees bent.
  2. Step 2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
  3. Step 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. Step 4. The ball can be thrown to a partner or bounced off of a wall.

Frequently asked questions

Which muscles are primarily engaged during the supine two-arm overhead throw?

This exercise targets the rectus abdominis and deep core musculature. It utilizes explosive trunk flexion to transfer power from the torso through the arms.

What is the most common technical error to avoid during the throw?

Avoid leading the movement with the arms alone. The power should originate from the core, ensuring the ribcage stays pinned down until the moment of release.

How should a beginner modify this exercise for safety?

Beginners should start with a light medicine ball and a limited range of motion. Focus on maintaining lumbar spine stability before increasing throwing velocity.

What is the ideal set and rep range for developing core power?

Perform 3 to 5 sets of 6 to 10 explosive repetitions. Prioritize maximum velocity and quality of movement over high-volume fatigue.

How should the lower back be positioned during the setup?

Maintain a neutral spine or a slight posterior pelvic tilt to keep the lower back in contact with the floor. This positioning maximizes abdominal engagement and protects the spine.

Sample sets & reps for Supine Two-Arm Overhead Throw

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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