Sit-up with single-arm overhand throw

The sit-up with single-arm overhand throw is an exercise targeting the core muscles, but the inclusion of the throw also brings in other upper-body muscles. When you come to the top of the sit-up position, you throw a medicine ball using one arm to a partner who then throws it right back to you to be caught with both hands. It can be performed for time or reps as part of the ab-focused portion of any workout.


  1. Develops strength in the core and hip flexors
  2. The throwing motion really works the shoulders and lats, but also amplifies oblique activation
  3. Simple way to make traditional sit-ups more difficult

Sit-up with single-arm overhand throw Images


Sit-up with single-arm overhand throw Instructions

Sit-up with single-arm overhand throw muscle diagram
  1. Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
  2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  3. The ball can be thrown to a partner or bounced off of a wall.