Supine Two-Arm Overhead Throw

Supine Two-Arm Overhead Throw is a plyometric power – forward throw with torso lift exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Abdominals
Secondary muscles: Pectoralis major, Latissimus dorsi, Deltoid
Exercise type: Plyometric power – forward throw with torso lift

Exercise technique

Target
Set a controlled throwing distance from a partner or wall.
Lie down
Lie on your back with knees bent and feet secured.
Ball
Hold the ball in both hands and comfortably extend your arms behind your head.
Initiate
Move your arms forward from your shoulders while raising your torso.
Throw
As you approach sitting, extend both arms toward the target and release forward.
Balance
Control your seated position with your feet on the floor.
Reset
After retrieving the ball, slowly lower your torso and rebuild the start position.

Key technique points

Hold the ball evenly with both hands.
Limit the behind-head angle to shoulder comfort.
Coordinate the rise and release.
Do not force your neck into flexion.
Control the returning ball path.
Choose load according to torso control.

Common mistakes

Throwing only with the arms

Do not skip the torso lift entirely.

Heaving a heavy ball

Do not jerk your lower back to lift the ball.

Lifting the heels

Do not lose your lower support base during the throw.

Straining the shoulders

Do not lower the ball excessively behind your head.

Releasing one hand early

Do not shift the throwing line sideways.

Uncontrolled back descent

Do not drop your torso to the floor for the next repetition.

Frequently asked questions