Medicine Ball Catch and Overhead Throw

Expert Advice

Engage your core throughout the exercise to stabilize your body and generate power for the throw.

Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
Have a partner throw the ball to you or throw it against a sturdy wall.
Catch the ball and immediately lower into a slight squat.
Explosively extend your legs and arms, throwing the ball overhead as far as possible.
Repeat for the desired number of repetitions or time.

Primary

Lats30%

Shoulders30%

Secondary

Chest20%

Abs10%

Triceps10%

Equipment

Medicine Ball

Exercise Type

Strength