How to do a Partner Sit Up Toss
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Sit Up Toss
Workouts with Partner Sit Up Toss
Instructions for Proper Form
Partner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
- Partners should sit on the floor and face each other in a sit-up position. One partner should start with a medicine ball. The farther away you are from each other, the harder the toss will be.
- Partner 1: Grasp a medicine ball in both hands in front of your chest.
- Partner 1: Engage your core as you slowly lower yourself backward to perform a sit-up with the medicine ball on your chest.
- Partner 1: Engage your core to reverse the movement.
- Partner 1: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
- Partner 2: In a fluid motion, catch the ball with both hands and begin your sit-up by leaning backward. Engage your core to slowly stop the ball as you begin to descend.
- Partner 2: With control, lower yourself backwards to perform a sit-up with the medicine ball on your chest.
- Partner 2: Engage your core to reverse the movement.
- Partner 2: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
- Continue to alternate passing the medicine ball between each other for the duration of the exercise.
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Alternative Exercises to Partner Sit Up Toss
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3. Medicine Ball Overhead Sit Up
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4. Partner Sit Up Hi-Five
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7. Vertical Knee Raise
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