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All exercises

Medicine ball sit-up throw

Intermediate

Medicine ball sit-up throw is a compound exercise for the abs, also working the obliques, front delts, and triceps.

What it works

Primary muscle

Abs

Also works

ObliquesFront deltsTriceps

Equipment
Other
Movement
Core
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Sit on the floor a short distance from a solid wall, knees bent and feet flat, holding a medicine ball at your chest.
  2. 2Roll back with control and take the ball overhead so it lightly touches the floor behind you.
  3. 3Brace your stomach and curl up into a sit-up, bringing the ball forward over your head as you rise.
  4. 4As your torso comes upright, throw the ball firmly at the wall, aiming a little above head height.
  5. 5Catch the rebound with soft elbows, then carry the ball back down into the next rep.

What to do instead

  • Medicine ball crunchOther
  • Band push sit-upResistance band

Easier variations

  • Sit-upBodyweight
  • Half sit-upBodyweight
Logged today · 1 min restMedicine ball sit-up throw

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