Catch and Overhead Throw
The Catch and Overhead Throw is a beginner medicine ball exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentMedicine Ball
LevelBeginner
How to do the Catch and Overhead Throw
- Begin standing while facing a wall or a partner.Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.