LatsBeginner

Catch and Overhead Throw

Plyometrics movement using Medicine Ball.

Primary muscle: Lats
Secondary muscles: Abdominals, Chest, Shoulders
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Catch and Overhead Throw reference position 1

Catch and Overhead Throw reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary LatsSupporting Abdominals, Chest, Shoulders

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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