Exercise 1353 · REF PsVS1QP

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Medicine Ball Catch And Overhead Throw

Category

Back

Equipment

Medicine Ball

Target

Lats

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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.

How to Do the Medicine Ball Catch And Overhead Throw

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.

Muscles Worked

The Medicine Ball Catch And Overhead Throw primarily targets the Lats, with Shoulders as the primary synergist muscle group, along with the Core.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have medicine ball? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Medicine Ball Catch And Overhead Throw work?

The Medicine Ball Catch And Overhead Throw primarily targets the lats, with the shoulders and core assisting.

What equipment do I need for the Medicine Ball Catch And Overhead Throw?

The Medicine Ball Catch And Overhead Throw is done with a medicine ball.

What's a good alternative to the Medicine Ball Catch And Overhead Throw?

If you don't have access to a medicine ball, the Archer Pull Up targets the same lats using body weight instead.