Catch and Overhead Throw
A beginner plyometrics exercise for the lats, done with a medicine ball.
- Main muscles
- Lats
- Also works
- Abs, Chest and Shoulders
- Equipment
- Medicine ball
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Catch and Overhead Throw
- Begin standing while facing a wall or a partner.
- Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
- 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.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Catch and Overhead Throw
Overhead SlamMedicine ball · BeginnerQuestions
What muscles does the Catch and Overhead Throw work?
Mainly the lats, with the abs, chest and shoulders helping.
Is the Catch and Overhead Throw good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Catch and Overhead Throw?
Good alternatives that train the lats: Overhead Slam.
How many sets and reps of the Catch and Overhead Throw should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).