Medicine ball catch and overhead throw

How to do it

1. 1Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest height.
2. 2Bend your knees slightly and brace your core.
3. 3Lower your body into a squat position, keeping your back straight and your chest up.
4. 4Explosively extend your hips and legs while simultaneously throwing the medicine ball overhead.
5. 5Release the ball at the top of the movement and catch it as it comes down.
6. 6Lower your body back into the squat position and repeat for the desired number of repetitions.

More lats exercises

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• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Kipping muscle upBodyweight
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.