Catch and Overhead Throw
The catch and overhead throw is a back exercise that targets the lats with medicine ball. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the catch and overhead throw
Begin standing while facing a wall or a partner.
Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
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.
Want this in a plan?
Build a weekly routine around the catch and overhead throw and the rest of your back work, matched to your goal and the equipment you have.
Details
Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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