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Medicine Ball Catch and Overhead Throw

Medicine Ball Catch and Overhead Throw

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Back · Latissimus Dorsi
90%
Core
10%
Equipment
Medicine Ball
Setup / Starting Position
  • Stand facing a partner or a wall with your feet shoulder-width apart.
  • Hold a medicine ball with both hands at chest level.
Exercise Position
  • Prepare to catch the ball by positioning your hands in front of your chest.
Form & Performance
  • As you catch the ball, absorb its momentum by bending your knees and bringing it towards your chest.
  • Explosively extend your hips and arms to throw the ball overhead towards your partner or the wall.