discus.muscles

Discus Standing Throw

By

Levi Anderson

Justin Scott

Basic Movements

Trunk; Flexion,

Rotation

Right Arm;

Abduction,

Adduction, Rotary

Movement

Left Arm;

Transverse

Abduction,

Adduction, Flexion

Right Leg; Medial

Rotation

Left Leg; Stays

Extended

Basic Movements (cont.)

Other; Neck Flexes,

Left Flexion of

Phalanges, Right

Extension of

Phalanges

The Throw

Muscles Involved

The trunk

Flexion; Rectus Abdominis, Obliques

Rotation; Obliques, Quadratic Lumborum,

Lower Back

Muscles Involved

The Right Arm

Abduction & Adduction; Deltoid (Lateral),

Deltoid (Anterior)

Rotary Movement around the longitude

axis of the bone; Deltoid

Muscles Involved

The Left Arm

Transverse Abduction; Deltoid (Posterior),

Deltioid (Lateral)

Adducts & Flexes; Latissimus Dorsi,

Pectoralis Major, Triceps Brachii

Muscles Involved

The Right Leg

Medial Rotation; Tensor Fasciae Latae,

Gluteus Maximus

Muscles Involved

The Left Leg

Stays Extended; Gluteus Maximus,

Adductor Magnus

Muscles Involved

Other

Neck Flexes; Longissimus Capitis,

Trapezius

Left Flexion of Phalanges; Abductor Digiti

Minimi, Interossei

Right Extension of Phalanges; Extensor

Digitorum, Extensor Digiti Minimi

Exercises

For the Muscles Used in

The Standing Throw

Exercises

Rectus Abdominis; Leg Lifts, Lying

Crunches

Obliques; Seated Side Bend, Twisting

Sit-Ups

Quadratic Lumborum; Kneeling Row,

Lying Row

Exercises

Deloid (Anterior); Military Press, Behind

Neck Press

Deltoid (Lateral); Upright Row, Lateral

Raise

Deltoid (Posterior); Rear Delt Raise,

Rear Delt Row

Exercises

Latissimus Dorsi; Pull-Ups, Pull-Downs

Pectoralis Major; Chest Dips, Bench

Press

Triceps Brachii; Triceps Dip, Triceps

Extension

Gluteus Minimus; Dead Lifts, Squats

Exercises

Tensor Fasciae Latae; Cable Push Pull,

Seated Hip Abduction

Gluteus Maximus; Running, Leg Lifts

Adductor Magnus; Seated Hip

Adduction, Standing Hip Adduction

Trapezius; Pull-Ups, Shrugs

Exercises - Plyometrics

Plyometrics work your “fast twitch”

muscles. Exercises Include; Clap Push-

Ups, Medicine Ball Throws, and Various

Twists.