The sit-up with overhand throw is an exercise targeting the core muscles, as well as the shoulders and upper back. When you come to the top of the sit-up position, you throw a medicine ball at a personal trainer or spotter—who will throw it right back to you. It can be performed for time or reps as part of the ab-focused portion of any workout.
Develops strength in the core and hip flexors
The throwing motion really works the shoulders and lats, but also amps core activation
Simple way to make traditional sit-ups more difficult