Plyometrics

Catch and Overhead Throw

The catch and overhead throw is a beginner plyometrics exercise for your lats, using medicine ball.

Main muscles
Lats
Also works
Abs, Chest, Shoulders
Equipment
Medicine ball
Level
Beginner
Catch and Overhead Throw, starting position
Start
Catch and Overhead Throw, end position
Finish

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.

Alternatives to the catch and overhead throw

Chin-Up Body weight Close-Grip Front Lat Pulldown Cable Straight-Arm Pulldown Cable Overhead Slam Medicine ball Band Assisted Pull-Up Other Cable Incline Pushdown Cable