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PlyometricsbeginnerMedicine Ball

Catch and Overhead Throw

Primary
Lats
Secondary
Abdominals, Chest, Shoulders
Equipment
Medicine Ball
Level
beginner

Catch and Overhead Throw demonstration

Catch and Overhead Throw, starting position
Catch and Overhead Throw, starting position
Catch and Overhead Throw, finishing position
Catch and Overhead Throw, finishing position

How to Perform

  1. 1Begin standing while facing a wall or a partner.
  2. 2Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  3. 3Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps
  • •As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front
Back
LatsAbdominalsChestShoulders

Exercise Details

Category
Plyometrics
Force
push
Mechanic
compound
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Catch and Overhead Throw work?

Catch and Overhead Throw primarily targets the Lats. It also works the Abdominals, Chest, Shoulders as secondary muscles.

What equipment do I need for Catch and Overhead Throw?

Catch and Overhead Throw requires Medicine Ball.

Is Catch and Overhead Throw suitable for beginners?

Yes, Catch and Overhead Throw is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Catch and Overhead Throw

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Overhead Slam

Lats

View exercise