▸ Core
Supine One-Arm Overhead Throw
AbdominalsMedicine Ball
beginner · compound · plyometrics
Also works: Chest · Lats · Shoulders
A abdominals movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
03
The ball can be thrown to a partner or bounced off of a wall.