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Medicine Ball Sit-Up Throw
- 1 - Lie on your back with your knees bent, feet flat on the floor, and a medicine ball held at your chest or slightly overhead.
- 2 - Brace your core and keep your lower back controlled against the floor as you prepare to sit up.
- 3 - Explosively perform a sit-up, bringing your torso upright while driving the medicine ball forward.
- 4 - At the top of the sit-up, throw the medicine ball forcefully to a partner or against a sturdy wall.
- 5 - Catch or retrieve the medicine ball, then lower your torso back to the starting position under control.
- 6 - Reset your position and repeat for the desired number of repetitions.
- 7 - Keep the movement powerful but controlled, avoiding excessive arching of the lower back.
