Intermediate
MEDICINE BALL CATCH AND OVERHEAD THROW
Back
Body Part
Lats
Target Muscle
Medicine ball
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
2
Step:2 Bend your knees slightly and engage your core.
3
Step:3 Lower your body into a squat position, keeping your back straight and chest up.
4
Step:4 Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
5
Step:5 Release the ball at the top of the movement and catch it on the way down.
6
Step:6 Lower your body back into the squat position and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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