Medicine Ball Sit-up

Force (Articulation)

Dynamic

* Spine (Thoracic, Lumbar)
o Flexion
* Hips
o Flexion
* Shoulder
o Extension
* Scapula & Clavicle
o Downward Rotation
* Elbow
o Extension

Static

* Shoulder
o Flexion
o Transverse Flexion
* Elbow
o Extension

Instructions

Preparation

Facing partner, sit on floor less than 1 meter apart with knees bent. First individual holds medicine ball with both hands.

Execution

First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head and sits up. Partner catches ball in front of head and repeats steps. Continue to volley ball back and forth.

Comments

Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth.

Source: exrx.net

use this one alot, core for core strength and helps power o/p

I've done something similar without the throw to partner, is that as effective?

With partner it is more enjoyable

I am usually on an incline bench with a 14lb medicine ball being thrown at me.