Lats exercise · medicine ball
Medicine Ball Catch and Overhead Throw
The medicine ball catch and overhead throw is a medicine ball exercise that targets the lats, with the shoulders and core assisting.
- Target muscle
- Lats
- Also works
- Shoulders, core
- Equipment
- Medicine ball
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The shoulders and core work as secondary muscles. See all lat exercises or every medicine ball exercise.
