Catch and Overhead Throw

Lats

Catch and Overhead Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

A medicine-ball throw in which you catch a ball and immediately send it overhead to a partner or wall, building fast upper-body power.

Plyometrics

Primary musclesLats

Secondary musclesAbdominals Chest Shoulders

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.7 kcal/min

Estimate range 20–34 kcal (±25 %)

Muscle mass worked14 %

Effort during a set8.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand facing a partner or rebound wall holding a medicine ball.
2Place your feet shoulder-width apart with your knees soft.
3Hold the ball at chest height.

How to perform

1Receive the ball with both hands and let it drop slightly behind your head.
2Reverse direction quickly and throw the ball overhead with your whole body.
3Follow through with your arms.
4Catch the return and repeat.