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.
Also Works
ShouldersCore
How to Perform
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.
Pro Tips
•Use your legs and hips to generate throwing power, not just your arms and shoulders.
•Catch the ball with soft arms and immediately absorb into a quarter squat to dissipate the impact safely.
•Choose a ball weight that allows explosive throws without sacrificing form, typically 6-12 pounds.
Common Mistakes
•Keeping the legs straight and throwing with only the upper body, which limits power and stresses the shoulders.
•Catching the ball with locked elbows, which sends shock through the joints.
•Arching the lower back excessively during the overhead throw instead of engaging the core.
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