Progression ladder for the Supine Two-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 Two-arm Overhead Throw

These are the substitutes for the Supine Two-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. Barbell Seated TwistPlay demonstration

    Barbell Seated Twist

    • Intermediate
    • Barbell
    • Abs
  2. Plate Twist

    Plate Twist

    • Intermediate
    • Other
    • Abs
  3. Assisted Hanging Knee Raise With Throw DownPlay demonstration

    Assisted Hanging Knee Raise With Throw Down

    • Intermediate
    • Machine
    • Abs
  4. Weighted Crunches

    Weighted Crunches

    • Beginner
    • Medicine-ball
    • Abs
  5. Assisted Lying Leg Raise With Lateral Throw DownPlay demonstration

    Assisted Lying Leg Raise With Lateral Throw Down

    • Beginner
    • Machine
    • Abs
  6. Assisted Lying Leg Raise With Throw DownPlay demonstration

    Assisted Lying Leg Raise With Throw Down

    • Beginner
    • Machine
    • Abs

Where you are now

Supine Two-arm Overhead Throw

Supine Two-arm Overhead Throw

  • Intermediate
  • Medicine-ball
  • Abs

Harder steps (6)

  1. Supine One-arm Overhead Throw

    Supine One-arm Overhead Throw

    • Intermediate
    • Medicine-ball
    • Abs
  2. One Arm Slam (With Medicine Ball)Play demonstration

    One Arm Slam (With Medicine Ball)

    • Intermediate
    • Medicine-ball
    • Abs
  3. Decline Sit-upPlay demonstration

    Decline Sit-up

    • Intermediate
    • Bodyweight
    • Abs
  4. Landmine 180Play demonstration

    Landmine 180

    • Intermediate
    • Barbell
    • Abs
  5. Double Kettlebell Windmill

    Double Kettlebell Windmill

    • Advanced
    • Kettlebell
    • Abs
  6. Cable Judo FlipPlay demonstration

    Cable Judo Flip

    • Advanced
    • Cable
    • Abs

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