Catch and Overhead Throw — start position
Start
Catch and Overhead Throw — end position
End

Back / Beginner / Compound (multi-joint)

Catch and Overhead Throw

A medicine ball explosive exercise for the lats, with the abs, chest and rear delts assisting.

At a glance

Primary
Lats
Secondary
Abs, Chest, Rear delts, Forearms & grip
Equipment
Medicine ball
Movement pattern
Jump / plyometric
Level
Beginner
Type
Back, Compound (multi-joint), Explosive

How to do it

  1. Begin standing while facing a wall or a partner.
  2. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  3. Ensure 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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest — secondary (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — secondary (Front)Abs — secondary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — secondary (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — secondary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Lats
  • Secondary: Abs, Chest, Rear delts, Forearms & grip

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.