Napra

Supine One-Arm Overhead Throw

PlyometricsBeginner AbdominalsChestLatsShoulders Medicine ball
Supine One-Arm Overhead Throw, step 1
1. On your back, knees bent; hold the ball in one hand behind your head, arm straight.
Supine One-Arm Overhead Throw, step 2
2. Sit up explosively and throw the ball straight ahead with one hand. Switch hands each set.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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