Supine Two-Arm Overhead Throw
The supine two-arm overhead throw has you lying on your back, holding a medicine ball with both hands above your chest, then throwing it up and over your head to a partner in one fast motion. Using both arms together makes the release more symmetric than the one-arm version, so it is a good starting point before adding a single-arm challenge. Like other overhead throws, it trains speed and power rather than maximal strength, and coaches often use it to teach the overhead release pattern before athletes progress to standing or rotational versions.
Why it works
Throwing a medicine ball overhead with both arms from a lying position trains your abdominals to transfer force from your hips through your torso into a fast, coordinated release. Your chest, lats, and shoulders drive the actual arm motion, but because the throw starts from the ground with no run-up, your core has to supply most of the initial power. Using both arms keeps the release symmetric, which makes this version a useful way to groove the overhead throwing pattern before layering on the extra coordination demand of a single-arm throw.
Set up
- Lie on your back with your head pointing toward your throwing partner or a clear open space.
- Hold a medicine ball with both hands above your chest, arms slightly bent.
- Plant your feet and bend your knees so your hips have a stable base to drive from.
- Make sure your partner or target area is directly behind your head before the first throw.
- Pick a ball you can release with real speed rather than the heaviest one you can lift slowly.
- Keep both elbows at roughly the same bend as you set up so the throw starts symmetric.
How to do it
- Swing both arms back slightly, then drive them forward and up in one continuous motion.
- Release the ball together with both hands as your arms reach full extension overhead.
- Keep your core braced through the release instead of letting your lower back arch excessively.
- Watch the ball travel behind you before relaxing your arms back to the floor.
- Reset the ball in both hands before starting the next throw.
Form cues
- Release the ball with both hands at the same instant, not one slightly before the other.
- Keep the throw traveling straight up and back, not off to either side.
- Finish with both arms fully extended, not a short, pushed-off release.
Breathing: Exhale sharply on the release, then take a full breath while resetting the ball for the next throw, so you start each rep from a calm, controlled state.
Common mistakes
Letting one arm lead the throw more than the other.
Fix: Keep both hands moving together through the entire motion so the release stays even.
Arching the lower back off the floor to generate more power.
Fix: Brace your core and keep your lower back close to the floor, letting your arms and hips supply the power instead.
Choosing a ball heavy enough that the throw turns into a slow heave.
Fix: Use a lighter ball if you cannot release it with real speed, since the point of this drill is explosive output, not moving maximum weight.
Rushing through sets without checking your partner or landing zone is ready.
Fix: Confirm your target is clear before each throw, since a mistimed release is how most dropped balls and near misses happen.
How to program it
- Five to eight fast throws per set is a reasonable target, since the focus is explosive output, not grinding through fatigue.
- Give yourself close to a minute of rest between sets so each throw stays sharp instead of getting sloppy as you tire.
- This works well as an early power exercise in a session, before heavier lifting takes the edge off your speed.
- Once the throw feels fast and consistent, progress to the one-arm version or a standing throw rather than simply adding more sets of this one.
Safety notes
- Clear the space above and behind your head before you start throwing.
- Stop the set if your shoulders or lower back start to feel strained rather than pushing through discomfort.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- plyometrics
Frequently asked questions
What muscles does the supine two-arm overhead throw work?
It mainly trains your abdominals to generate and transfer power, with your chest, lats, and shoulders driving the throwing motion.
Is the two-arm version easier than the one-arm version?
Yes, using both arms together is more stable and symmetric, which makes it a good starting point before trying the one-arm throw.
How many sets and reps should I do?
Around five to eight explosive reps per set, with two to four sets, is typical for this kind of power drill.
Can I do this without a partner?
You can throw into open space and retrieve the ball yourself, though a partner makes the drill faster and safer.
What is a good warm-up before doing overhead medicine ball throws?
A few minutes of general movement followed by some lighter, slower practice throws is enough. Your shoulders and core should feel loose before you start throwing at full effort.
What comes after the supine two-arm overhead throw in a training progression?
Most people move to the one-arm version next to add a coordination challenge, then eventually to a standing overhead throw once they can produce power from a lying position consistently.