Medicine Ball Catch and Overhead Throw
Description
The medicine ball catch and overhead throw is a reactive power exercise typically done with a partner. You catch a thrown medicine ball, absorb the catch, and immediately throw it back overhead with maximum force. It develops reactive upper-body power and timing.
Equipment Required
Medicine Ball Catch and Overhead Throw Instructions
- Stand facing a partner (or a wall for solo practice) about 6 to 10 feet apart.
- Your partner throws the medicine ball to you at chest height.
- Catch the ball with both hands, absorbing the catch by bringing the ball to your chest.
- Immediately transition from the catch into an overhead throw — extend your arms up and release.
- Throw with maximum force. Use your core and shoulders.
- Your partner catches and throws back. Continue for the desired reps.
- If solo, throw against a tall sturdy wall and catch the rebound.
- Aim for 8 to 12 catches and throws per set.
Medicine Ball Catch and Overhead Throw Form & Visual
Medicine Ball Catch and Overhead Throw Benefits
- Develops reactive upper-body power
- Builds catch-and-release timing
- Excellent partner conditioning exercise
- Trains explosive shoulder and core power
- Engaging and dynamic
- Carries over to sport performance
Medicine Ball Catch and Overhead Throw Muscles Worked
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
- Latissimus dorsi
- Pectoralis major
Medicine Ball Catch and Overhead Throw Variations & Alternatives
- Med Ball Overhead Throw
- Med Ball Chest Pass
- Med Ball Slam
- Med Ball Rotational Catch and Throw
- Chest Pass Catch and Throw
