- Sit on floor facing wall with knees bent. Feet can be secured
under weighted or anchored structure. Holds medicine ball with
- Lie back with ball overhead and tap ball to floor. Immediately
throw ball to wall from over head while siting up. Ball rebounds
off of wall. Catches 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.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle