How to Do Catch and Overhead Throw
Step-by-step instructions, muscles worked and workouts that use the catch and overhead throw.
| Main muscles | Lats |
| Also works | Abs, Chest, Shoulders |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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