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How to Do Supine Two-Arm Overhead Throw — Form, Muscles & Tips

Learn how to do the Supine Two-Arm Overhead Throw: step-by-step form, muscles worked, medicine ball setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

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