Progression ladder for the Supine One-arm Overhead Throw

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Easier and harder steps around the Supine One-arm Overhead Throw

These are the substitutes for the Supine One-arm Overhead Throw, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Pallof Press With Rotation

    Pallof Press With Rotation

    • Intermediate
    • Cable
    • Abs
  2. Supine Two-arm Overhead Throw

    Supine Two-arm Overhead Throw

    • Intermediate
    • Medicine-ball
    • Abs
  3. One-arm Medicine Ball Slam

    One-arm Medicine Ball Slam

    • Intermediate
    • Medicine-ball
    • Abs
  4. Kettlebell Pass Between The Legs

    Kettlebell Pass Between The Legs

    • Intermediate
    • Kettlebell
    • Abs
  5. Barbell Press Sit-upPlay demonstration

    Barbell Press Sit-up

    • Intermediate
    • Barbell
    • Abs
  6. Spell CasterPlay demonstration

    Spell Caster

    • Intermediate
    • Dumbbell
    • Abs

Where you are now

Supine One-arm Overhead Throw

Supine One-arm Overhead Throw

  • Intermediate
  • Medicine-ball
  • Abs

Harder steps (5)

  1. Landmine 180Play demonstration

    Landmine 180

    • Intermediate
    • Barbell
    • Abs
  2. Double Kettlebell Windmill

    Double Kettlebell Windmill

    • Advanced
    • Kettlebell
    • Abs
  3. Kettlebell Bent PressPlay demonstration

    Kettlebell Bent Press

    • Advanced
    • Kettlebell
    • Abs
  4. Weighted Decline Sit-upPlay demonstration

    Weighted Decline Sit-up

    • Advanced
    • Weighted
    • Abs
  5. Advanced Kettlebell Windmill

    Advanced Kettlebell Windmill

    • Advanced
    • Kettlebell
    • Abs

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