Smart Workout Diary

Medicine Ball Supine One-Arm Overhead Throw

The medicine ball supine one-arm overhead throw is an explosive throwing drill performed while lying on your back. It primarily trains the front of the shoulder and triceps, with assistance from the chest, while developing upper-body power and coordination. It can be used for athletic power training when performed with a light, controllable medicine ball and adequate throwing space.

Demonstration

Demonstration: Medicine Ball Supine One-Arm Overhead Throw

Instructions

  1. Choose a clear throwing area and use a light medicine ball that you can control with one hand.
  2. Lie on your back with your knees bent and feet planted, holding the ball in one hand near the shoulder.
  3. Brace your trunk and extend the working arm overhead in a smooth, forceful motion to throw the ball upward and away from you.
  4. Keep the non-working arm clear and maintain a stable body position as the ball leaves your hand.
  5. Retrieve the ball only after it has stopped, reset your position, and repeat on the desired side.
Muscle Group
Front Delts
Other Muscle Groups
Triceps, Chest
Type
Plyometric
Mechanics
Compound
Movement Patterns
Vertical Push
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Medicine Ball
Difficulty
Intermediate

Technique tips

  1. Start with a ball light enough to keep the throwing path controlled rather than forcing the movement.
  2. Throw into a clear area and do not perform the drill where the ball could strike people, equipment, or fragile surfaces.
  3. Keep your ribs from flaring excessively as the arm moves overhead.
  4. Use a crisp release, but avoid snapping the elbow forcefully at the end of the throw.
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