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ID: Supine_Two-Arm_Overhead_Throw
Supine Two-Arm Overhead Throw
LEVEL: beginner
PROTOCOL SPECS
- CATEGORYplyometrics
- MECHANICcompound
- FORCEpull
- EQUIPMENTmedicine ball
MUSCLE ENGAGEMENT
PRIMARY TARGETS
abdominals
SECONDARY TARGETS
chestlatsshoulders
EXECUTION PROTOCOL
- Lay on the ground on your back with your knees bent.
- Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
- Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
- The ball can be thrown to a partner or bounced off of a wall.