Catch and Overhead Throw

The Catch and Overhead Throw is a beginner medicine ball exercise that primarily targets the Lats.

Muscles Worked

How to Do the Catch and Overhead Throw

1. 1Begin standing while facing a wall or a partner.
2. 2Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
3. 3Ensure 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.

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