- Position feet under support with knees bent. With two medicine
balls at bottom of chute, grasp closest medicine ball with both
- With ball in both hands, lie down onto back support while
lowering medicine ball behind head. Raise torso from back support
by bending waist and hips while raising ball overhead. Immediately
throw ball into target and grasp other medicine ball at bottom
of chute. Repeat movement.
- Intensity can be increased by using heavier medicine ball
or by performing movement faster. Movement can be made easier
by using chest throw motion.
If upper back does not come completely down at end of movement,
abdominal muscles may only be isometrically
involved in exercise. See similar plyometric movement: Medicine
Ball Situp (with partner). See Spot
Reduction Myth and Dangerous