Medicine Ball Catch and Overhead Throw
Target Muscle
Secondary Muscles
Equipment
Engage your core and bend your knees slightly, preparing to toss the ball.
Throw the medicine ball upwards and slightly forwards, extending your arms fully but without locking your elbows.
As the ball comes back down, catch it with both hands, bending your knees into a slight squat to absorb the impact.
Immediately move into the next repetition by throwing the ball overhead again, repeating the exercise for the desired number of reps.
Pro Tip
Catching Technique: When catching the medicine ball, always use both hands and absorb the impact by bending your knees and hips, going into a slight squat position. This reduces the risk of injury to your hands, arms, and shoulders. Never try to catch the ball with straight or locked arms, as this can lead to injuries. Throwing Technique: When throwing the ball overhead, use your legs and hips to generate power, not just your arms. Your arms should follow the momentum created by your lower body. Extend your arms and release the ball at the highest point of your reach to maximize the height and distance of the throw. Use the Right Weight: