Catch and Overhead Throw

Also called overhead med ball throw, soccer throw and med ball overhead pass.

Works

Lats, plus abs, chest and shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Begin standing while facing a wall or a partner.

1. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
2. 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.

Cues

• Ball behind the head, arms long.
• Throw hard with the whole body.
• Follow through toward the target.
• Catch and reload fast.

Common mistakes

• Throwing with the arms only.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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