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Medicine Ball Sit-Up Throw
A plyometric core exercise that pairs a sit-up with an explosive medicine ball throw, targeting abs, obliques, and hip flexors to build power and coordination for athletic performance.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Chest, Shoulders, Lats, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Chest
5/10Mid Chest
Shoulders
4/10Anterior Delts
Lats
3/10Triceps
3/10Lateral Head
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat, holding a medicine ball at chest level facing a wall or partner 3-5 feet away.
- Brace your core and engage abs.
- Explosively sit up while driving through your hips.
- As torso reaches upright, forcefully throw ball forward.
- Follow through arms to full extension.
- Catch rebound or returned ball with bent elbows.
- Control descent back to floor while holding ball.
- Repeat for reps.
Coaching Tips
Form Cues
- Initiate with core explosion
- Throw from hips up
- Keep spine neutral
- Abs tight throughout
- Catch with soft hands
Breathing
Inhale during descent, exhale forcefully during the throw while bracing core.
Tempo
1-0-1
Range of Motion
Torso from shoulders on floor to perpendicular upright position; full arm extension on throw.
Safety
Safety Notes
- Warm up before plyometrics
- Use appropriate ball weight
- Ensure clear throwing area
- Maintain neutral spine
- Consult doctor for back issues
- Supervise children
Spotting
Partner optional for catching and returning ball; no spotter needed for solo wall throws, ensure sturdy wall.
Common Mistakes
- Throwing too early before full sit-up
- Using momentum from arms only
- Selecting ball too heavy for form
- Neglecting controlled descent
When to Avoid
- Acute back pain
- Spinal injuries
- Shoulder instability
Flexibility Needed
- Adequate hip flexion
- Thoracic mobility for upright posture
Build Up First
- Master basic sit-up
- Proper medicine ball handling
Also known as
Medicine Ball Situp Throw, MB Sit-Up Toss, Explosive Sit-Up Ball Throw
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