Medicine Ball Catch And Overhead Throw
What Medicine Ball Catch And Overhead Throw really gives you is control through the whole range, driven by straightforward equipment demands.
How to do Medicine Ball Catch And Overhead Throw
- Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- Bend your knees slightly and engage your core.
- Lower your body into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
- Release the ball at the top of the movement and catch it on the way down.
- Lower your body back into the squat position and repeat for the desired number of repetitions.
Medicine Ball Catch And Overhead Throw Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Medicine Ball Catch And Overhead Throw Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Medicine Ball Catch And Overhead Throw
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Medicine Ball Catch And Overhead Throw — Frequently Asked Questions
How do you do the Medicine Ball Catch And Overhead Throw?
Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level. Bend your knees slightly and engage your core. Lower your body into a squat position, keeping your back straight and chest up. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Medicine Ball Catch And Overhead Throw work?
The Medicine Ball Catch And Overhead Throw primarily targets the lats. It is classified as a back exercise and is performed with medicine Ball.
How many sets and reps of the Medicine Ball Catch And Overhead Throw should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Medicine Ball Catch And Overhead Throw good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Medicine Ball Catch And Overhead Throw?
Try the Cable Lying Extension Pullover (with Rope Attachment), Band Close-grip Pulldown or the Barbell Pullover. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
