Catch and Overhead Throw

How to do the Catch and Overhead Throw

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

Role	Muscles
Primary	lats
Secondary	abs, chest, shoulders
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Chin-Up Bodyweight Pullups Bodyweight Chair Lower Back Stretch Bodyweight Dynamic Back Stretch Bodyweight

Common questions

What muscles does the Catch and Overhead Throw work?

The Catch and Overhead Throw primarily works the lats, with the abs, chest, and shoulders as secondary movers. Bent-Arm Barbell Pullover, Kipping Muscle Up, and Muscle Up train the same muscle, across 7 equipment types.

What equipment do you need for the Catch and Overhead Throw?

A Medicine Ball. Without a medicine ball, V-Bar Pullup, Wide-Grip Rear Pull-Up, and Chin-Up train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Catch and Overhead Throw suitable for beginners?

Yes, the Catch and Overhead Throw is rated beginner. 15 harder options for the same muscle are catalogued.

Where should the Catch and Overhead Throw go in a workout?

Early — the Catch and Overhead Throw is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Bent-Arm Barbell Pullover Barbell Kipping Muscle Up Other Equipment Muscle Up Other Equipment Overhead Slam Medicine Ball Band Assisted Pull-Up Other Equipment Close-Grip Front Lat Pulldown Cable Machine