How to Do the Catch and Overhead Throw

Beginner · Medicine Ball · Targets Lats, Abdominals, Chest, Shoulders

Catch and Overhead Throw demonstration
💪 Lats, Abdominals, Chest, Shoulders🏋️ Medicine Ball📊 Beginner🏷️ Plyometrics

How to perform 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.

Muscles worked

The Catch and Overhead Throw primarily targets your Lats, with support from your Abdominals, Chest, Shoulders. You'll need medicine ball.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Catch and Overhead Throw slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.