Medicine Ball Sit-up Throw > Exercises > Plyometrics > Exercise

Medicine Ball Sit-up Throw



Sit on floor, facing wall with knees bent. Feet can be secured under weighted or anchored structure. Holds medicine ball with both hands.


Lie back with ball over head and tap ball to floor. Immediately throw ball to wall from over head while sitting up. Ball rebounds off of wall. Catch ball slightly above and in front of head. Continue to volley ball against wall.


Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. Wall should be impact resistant to avoid structural damage. 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. Also see Medicine Ball Sit-up Throw with partner and Medicine Ball Sit-up on Machine.


 Utility: Plyometric
 Mechanics: Isolated
 Force: Push

Force (Articulation)



Main Menu | Exercise & Muscle Directory | Plyometrics