Catch and Overhead Throw
How to do the Catch and Overhead Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Abs, Chest, Shoulders
Medicine Ball
How to do the Catch and Overhead Throw
- 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.
Log it, see it on your body.
Every Catch and Overhead Throw set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Catch and Overhead Throw fits
The Catch and Overhead Throw shows up in training built around a specific goal. See how it fits:
More lats exercises
Catch and Overhead Throw: common questions
What muscles does the Catch and Overhead Throw work?
The Catch and Overhead Throw primarily works the Lats. It also recruits the Abs, Chest and Shoulders as supporting muscles.
Is the Catch and Overhead Throw suitable for beginners?
Yes. The Catch and Overhead Throw is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Catch and Overhead Throw?
To do the Catch and Overhead Throw you'll need a medicine ball.
Is the Catch and Overhead Throw a compound or isolation exercise?
The Catch and Overhead Throw is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Catch and Overhead Throw with correct form?
Begin standing while facing a wall or a partner. Follow the full step-by-step above for the complete movement.
Log your Catch and Overhead Throw sets, free.
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