Medicine Ball Sit-Up Toss

Setup

• Lie on your back with the knees bent, facing a partner or a wall.
• Hold the medicine ball at the chest or overhead.

Execution

1. 1.Sit up explosively and throw the ball to the partner or wall as you reach the top.
2. 2.Catch the return and lower back down under control with the ball.
3. 3.Repeat for the prescribed reps.

Breathing

Exhale sharply on the throw, inhale as you lower.

Form cues

• Throw as the torso reaches vertical, not before.
• Catch with soft arms and absorb into the next descent.
• Keep the feet planted throughout.

Common mistakes

• Throwing with the arms while the torso stays down.
• Catching with locked elbows.
• Using a ball heavy enough to break the rhythm.