Catch and Overhead Throw
Catch and Overhead Throw is a beginner-level compound in the plyometrics category that primarily works the lats. It also recruits the abs, chest and shoulders. It is performed with medicine ball.
How to do it
- 1Begin standing while facing a wall or a partner.
- 2Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.