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Exercise

Catch and Overhead Throw

Also known as: overhead medicine ball throw, MB overhead pass

Catch and Overhead Throw — position 1Catch and Overhead Throw — position 2

Catch and Overhead Throw is a compound exercise for the lats. Main target: upper lats. Also works: upper abs, middle chest, anterior deltoid and triceps long head. Equipment: medicine ball.

EquipmentMedicine ball
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics

Muscles worked

Muscles worked in the Catch and Overhead Throw: primary in bright, secondary in light
Primary
Upper lats
Secondary
Upper absMiddle chestAnterior deltoidTriceps long head

How to do 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.

Similar exercises

Overhead Slam
Medicine ball
Upper lats
Medicine Ball Overhead Throw
Medicine ball
Lats

Alternatives with other equipment

Wide-Grip Lat Pulldown
Cable
Upper lats
Band Assisted Pull-Up
Bands
Upper lats
Bent-Arm Barbell Pullover
Barbell
Upper lats
Kipping Muscle Up
Other
Upper lats
Rocky Pull-Ups/Pulldowns
Bodyweight
Upper lats
One-Arm Machine High Row
Machine
Upper lats
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