Supine One Arm Overhead Throw

What is Supine One-Arm Overhead Throw? The supine one-arm overhead throw is a dynamic exercise that targets the core, shoulders, and upper body muscles. This exercise involves lying on your back while holding a weight in one hand and explosively throwing it overhead. It is a great movement for developing power, strength, and stability.

Tutorial

1. Lie on your back on a bench or the floor with your knees bent and feet flat.
2. Hold a dumbbell or medicine ball in one hand, with your arm extended straight up towards the ceiling.
3. Engage your core muscles to stabilize your spine.
4. Quickly and explosively throw the weight overhead, aiming to reach full extension of the arm.
5. Catch the weight with the same hand and return to the starting position with control.
6. Repeat for the desired number of repetitions and then switch sides.

Common Mistakes

• Using too heavy of a weight, which can compromise form and increase the risk of injury.

• Failing to engage the core muscles, leading to arching of the back. - Not controlling the weight during the eccentric phase, increasing the risk of shoulder injury.

• Using momentum to lift the weight instead of relying on muscle power.

Tips for Better Results

• Start with a lighter weight to focus on proper form and technique before increasing the load.

• Keep your core muscles engaged throughout the movement to protect your spine. - Focus on explosive power during the throw while maintaining control during the catch.

• Incorporate this exercise into your workout routine to improve overall strength and power.

Muscles Worked

• Shoulders (deltoids) - Core muscles - Triceps - Chest (pectoral muscles)