Single-Arm Medicine Ball Sit-Up Throw
A sit-up throw that releases the medicine ball from overhead with one arm. Throwing one-handed adds a twisting pull that the abs and obliques have to resist.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
Secondary muscles
- Lats (Latissimus Dorsi)
- Front Delts
- Chest (Pectoralis Major)
- Sets
- 3
- Reps
- 6–8 per arm
- 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 light medicine ball in one hand with that arm stretched overhead on the floor.
Brace your abs and keep the throwing arm long.
Sit up explosively, whipping the ball up over your head.
Release it forward to a partner or against a wall as you come upright.
Lie back down with control, finish the set, then switch arms.
Breathing: Exhale sharply on the throw, inhale as you lie back.
Coaching tips
Throw from the trunk, not just the arm
Stay square as you sit up
Switch arms each set
Common mistakes
Twisting to one side to get up
Using a ball too heavy for one hand
Crashing back down
Safety notes
Use a small, light ball you can grip and control with one hand.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.