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Lats · Medicine ball · Intermediate

How to do Medicine Ball Catch And Overhead Throw

The medicine ball catch and overhead throw is a dynamic exercise targeting the lats, shoulders, and core. It involves catching and explosively throwing a medicine ball overhead, combining elements of strength and power.

Medicine Ball Catch And Overhead Throw demonstration
Primary muscle
Lats
Also works
Shoulders and Core
Equipment
Medicine ball
Level
Intermediate
Category
Back

How to do Medicine Ball Catch And Overhead Throw, step by step

  1. Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
  2. Bend your knees slightly and engage your core.
  3. Lower your body into a squat position, keeping your back straight and chest up.
  4. Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
  5. Release the ball at the top of the movement and catch it on the way down.
  6. Lower your body back into the squat position and repeat for the desired number of repetitions.

Muscles worked

Medicine Ball Catch And Overhead Throw works your lats as the main mover, with help from your shoulders and core.

Track Medicine Ball Catch And Overhead Throw in SPLYT

Medicine Ball Catch And Overhead Throw is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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