Catch and Overhead Throw
How to do the Catch and Overhead Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Abs, Chest, Shoulders
Medicine Ball
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.
Log it, see it on your body.
Every Catch and Overhead Throw set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
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