Medicine Ball Catch and Overhead Throw
Gym Exercise Card
Equipment
The Medicine Ball Catch and Overhead Throw is a dynamic exercise focusing on explosive power, coordination, and upper body strength. It primarily targets the shoulders, core, and back, enhancing functional fitness and athletic performance. The movement involves catching a ball and forcefully throwing it overhead.
How to do it
- Stand with feet shoulder-width apart, holding a medicine ball.
- Bend slightly at the knees and hips, bringing the ball to your chest.
- Explosively extend your legs and arms, throwing the ball overhead.
- Catch the ball as it returns and repeat the motion.
- Maintain a strong core and steady breathing throughout.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Clavicular Head Triceps Brachii
Secondary Erector Spinae Latissimus Dorsi Obliques Rectus Abdominis
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