Medicine Ball Chest Throw Sit-up (with partner)


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Flexion
Intensity: Medium



Two participants face each other and sit on floor facing each other with knees bent. Participants’ feet point toward one another. First participant holds medicine ball near chest with both hands.


First participant lies back while holding ball. First participant raises upper body up by first flexing spine and then flexing hips. While completing sit-up, first participant throws ball to partner. Partner catches ball with both hands and executes same sequence. Participant and parter continue to exchange ball.


Perform prescribed repetitions or for time. Feet may also be secured under weighted or anchored structure. If feet are not being supported by fixed object, legs may need to be extended somewhat to offer adequate counter balance to upper body.

Exercise intensity is increased by keeping ball closer to chest during sit-up.

If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. See Spot Reduction Myth.

Force (Articulation)


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