TETSUMedicine Ball Catch And Overhead Throw
The Medicine Ball Catch And Overhead Throw is a medicine ball exercise for the back that primarily targets the lats, with the shoulders and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Medicine Ball Catch And Overhead Throw
- Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- Bend your knees slightly and engage your core.
- Lower your body into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
- Release the ball at the top of the movement and catch it on the way down.
- Lower your body back into the squat position and repeat for the desired number of repetitions.
Common questions
What muscles does the Medicine Ball Catch And Overhead Throw work?
The Medicine Ball Catch And Overhead Throw primarily targets the lats. The shoulders and core work as supporting muscles.
What equipment do I need for the Medicine Ball Catch And Overhead Throw?
You need a medicine ball to perform the Medicine Ball Catch And Overhead Throw.
How many sets and reps of the Medicine Ball Catch And Overhead Throw should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Medicine Ball Catch And Overhead Throw works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.