Medicine Ball Sit-Up Throw
A sit-up that throws a medicine ball from overhead as you come up. It trains fast, powerful trunk flexion with the lats and shoulders driving the throw.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Lats (Latissimus Dorsi)
- Front Delts
- Chest (Pectoralis Major)
- Hip Flexors
- Sets
- 3
- Reps
- 8–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet flat, holding a medicine ball in both hands with your arms stretched overhead on the floor.
Brace your abs and keep your arms long.
Sit up explosively, swinging the ball up over your head.
Release the ball forward to a partner or against a wall as your torso comes upright.
Collect the ball, lie back down with control and reset.
Breathing: Exhale sharply on the throw, inhale as you lie back.
Coaching tips
Sit up and throw as one move
Arms stay long
Reset between reps
Common mistakes
Throwing with the arms only
Crashing back down to the floor
Using a ball too heavy to move fast
Safety notes
Use a light ball and a clear throwing area.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.