Supine One-Arm Overhead Throw
How to do the Supine One-Arm Overhead Throw
- 1
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
- 2
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- 3
The ball can be thrown to a partner or bounced off of a wall.
How to program the Supine One-Arm Overhead Throw
Sets and reps
As a compound movement, the Supine One-Arm Overhead Throw responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Supine One-Arm Overhead Throw is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Supine One-Arm Overhead Throw work?
The Supine One-Arm Overhead Throw primarily targets the Abdominals. It also recruits the Chest, Lats, Shoulders as supporting muscles.
What equipment do I need for the Supine One-Arm Overhead Throw?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Supine One-Arm Overhead Throw should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
