How to do the Medicine Ball Catch And Overhead Throw
Medicine Ball Catch And Overhead Throw is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Core.
Medicine Ball Catch And Overhead Throw demonstration · © GymiaFit
Medicine Ball Catch And Overhead Throw at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Core
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Medicine Ball Catch And Overhead Throw step by step
- 1Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- 2Bend your knees slightly and engage your core.
- 3Lower your body into a squat position, keeping your back straight and chest up.
- 4Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
- 5Release the ball at the top of the movement and catch it on the way down.
- 6Lower your body back into the squat position and repeat for the desired number of repetitions.
Medicine Ball Catch And Overhead Throw — questions
What muscles does the Medicine Ball Catch And Overhead Throw work?
The Medicine Ball Catch And Overhead Throw primarily targets the Lats. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Medicine Ball Catch And Overhead Throw?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Medicine Ball Catch And Overhead Throw suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Medicine Ball Catch And Overhead Throw?
Assisted Parallel Close Grip Pull-up, Assisted Pull-up, Assisted Standing Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Medicine Ball Catch And Overhead Throw demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.