Back Exercise · Medicine Ball
Medicine Ball Catch And Overhead Throw
Catching a thrown medicine ball and firing it back overhead trains the lats and shoulders to absorb force eccentrically before producing it again concentrically, which is a different demand than the slow, controlled tension of a standard pulldown. Common in athletic and rotational-power training rather than pure hypertrophy work.
Go to the movement steps- Category
- Back
- Equipment
- Medicine Ball
- Target
- Lats
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Medicine Ball Catch And Overhead Throw
- Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- Bend your knees slightly and brace your core.
- Lower your body into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and legs while simultaneously throwing the medicine ball overhead.
- Release the ball at the top of the movement and catch it on the way down.
- Lower your body back into the squat position and repeat for the desired number of repetitions.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Medicine Ball Catch And Overhead Throw to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Medicine Ball Catch And Overhead Throw mainly targets your Lats, with your Shoulders helping support the movement, along with your Core.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Medicine Ball Catch And Overhead Throw work?
- The Medicine Ball Catch And Overhead Throw mainly works your lats. It also helps strengthen your shoulders and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Medicine Ball Catch And Overhead Throw?
- You do the Medicine Ball Catch And Overhead Throw with a medicine ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Medicine Ball Catch And Overhead Throw?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Medicine Ball Catch And Overhead Throw?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.