Medicine Ball Catch And Overhead Throw

Muscles worked

Setup

1. Stand with feet shoulder-width apart, facing a sturdy wall or a partner.
2. Hold the medicine ball with both hands at chest level, elbows tucked slightly in.
3. Engage your core and maintain a slight bend in your knees to create a stable base.

How to do it

1. Catch the ball and immediately absorb the impact by hinging slightly at the hips and knees into a partial squat.
2. Explosively drive through your heels, extending your hips, knees, and ankles simultaneously in a triple extension.
3. Release the ball overhead with a powerful push, exhaling sharply at the point of release.
4. Inhale as you reset your posture and prepare for the next catch.

Form checklist

• Keep your spine neutral and avoid excessive arching of the lower back during the overhead release.
• Ensure the power is generated from the legs and hips rather than relying solely on the arms.
• Maintain a firm, balanced grip on the ball until the moment of release.
• Keep your core braced throughout the movement to protect the spine and transfer energy efficiently.

Pro tips

• Minimize the 'amortization phase'—the time between catching and throwing—to maximize the stretch-shortening cycle and power output.
• Think about pushing the floor away with your feet to initiate the upward momentum.

Make it harder

• Increase the weight of the medicine ball to increase the force required for deceleration and acceleration.
• Perform the movement from a full squat position to increase the range of motion and metabolic demand.

Frequently asked

What muscles does the medicine ball catch and overhead throw work?

The medicine ball catch and overhead throw primarily targets the abs, biceps, deltoids, serratus anterior, and triceps, and also works the erector spinae, glutes, lats, quadriceps, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the medicine ball catch and overhead throw?

The medicine ball catch and overhead throw uses medicine ball.

Is the medicine ball catch and overhead throw good for beginners?

The medicine ball catch and overhead throw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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