Medicine Ball Sit-Up Throw
The medicine ball sit-up throw is a sit-up in which you throw a medicine ball overhead to a partner or wall as you rise, then catch it and go back down. It works the abs and hip flexors explosively, with the lats, chest and triceps adding to the throw.
Also called: Med Ball Sit-Up Throw, Sit-Up Throw, Medicine Ball Overhead Throw Sit-Up, Partner Sit-Up Toss · Equipment: medicine ball · Pattern: pull
Step by step
- Lie on your back facing a partner or a sturdy wall, knees bent and feet flat.
- Hold the ball in both hands with your arms extended overhead, the ball resting on the floor behind you.
- Brace your abs and sit up explosively, bringing the ball over your head as you rise.
- Release the ball forcefully towards the partner or wall as your trunk comes upright, following through with your arms.
- Catch the return with both hands.
- Go back down under control, taking the ball overhead to the floor, and repeat.
- Ball overhead on the floor to start
- Throw as you sit up, not after
- Release hard at the top
- Catch with soft hands
- Control the way back down
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Rectus abdominis | Prime mover | C |
| Hip flexors: iliopsoas | Prime mover | B |
| Latissimus dorsi | Secondary | D |
| Pectoralis major: clavicular (upper) | Secondary | D |
| Triceps brachii: long head | Secondary | D |
| Obliques (internal/external) | Secondary | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Sitting up, then throwing
Fix: Start the throw as you begin to sit up and release as you come upright.
Dropping back to the floor
Fix: Go back down under control after the catch, taking the ball overhead.
Feet lifting off the floor
Fix: Keep your feet flat, or have a partner hold them.
Too heavy a ball
Fix: Use a ball light enough to throw fast on every rep.
What the research says
PowerGeneral fitnessSport performanceEndurance
- Load for power — Research on power training finds output peaks with lighter loads moved fast, so a light ball thrown hard suits this drill.
- Intent — A training study found the speed-specific gains followed the intention to move fast, which is why each throw is made as hard as possible.
- Sets and reps — A common approach is 3–4 sets of 8–12 throws, early in a session or in a circuit. There is no research on sit-up throw programming.
Swap it mid-workout
- Medicine Ball Overhead Throw
- Medicine Ball Rotational Throw
- Renegade Row
- Medicine Ball Slam
- Medicine Ball Woodchop
- Cable Pallof Rotation
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the medicine ball sit-up throw in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.