- 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 to chest. Raise torso from back support
by bending waist and hips while pushing ball away from chest.
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,
by performing movement faster, using overhead
throwing 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