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Medicine Ball Catch and Overhead Throw

Medicine Ball Catch and Overhead Throw

The Medicine Ball Catch and Overhead Throw is a dynamic and engaging exercise that targets multiple muscle groups, including the shoulders, core, and legs. This exercise is perfect for those who want to improve their upper-body strength, power, and coordination. Whether you're a beginner or an experienced fitness enthusiast, this exercise can be modified to suit your fitness level and goals. To perform the Medicine Ball Catch and Overhead Throw, you'll need a medicine ball that is comfortable for you to hold and toss. Start by standing with your feet shoulder-width apart and holding the medicine ball at chest height. Engage your core and maintain a slight bend in your knees throughout the exercise. Next, explosively push the medicine ball upwards, fully extending your arms overhead, and engage your shoulder muscles to catch the ball as it returns to your chest. Remember to use your legs, glutes, and core to generate power in the throw and maintain stability. Repeat this movement for the desired number of repetitions or for a specific duration. This exercise not only helps to improve upper-body strength and power but also enhances your hand-eye coordination and reaction time. It can be incorporated into a circuit-style workout or used as a standalone exercise to add variety to your routine. Remember to start with a lighter medicine ball and gradually increase the weight as your strength and technique improve. As with any exercise, it's important to maintain proper form and listen to your body. If you experience any pain or discomfort, adjust the weight or seek guidance from a fitness professional. Enjoy the challenge and benefits that the Medicine Ball Catch and Overhead Throw brings to your fitness journey!


  • Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest level.
  • Slightly bend your knees and engage your core.
  • Now, swiftly throw the medicine ball overhead with both hands, extending your arms fully.
  • After releasing the ball, quickly catch it with both hands as it comes back down.
  • As you catch the ball, absorb the impact by slightly bending your knees and engaging your core.
  • Repeat the throw and catch motion for the desired number of repetitions or as instructed by your fitness trainer or program.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise.
  • Use a medicine ball that is appropriate for your fitness level and strength.
  • Practice proper form and technique to avoid injuries.
  • Start with a weight that allows you to perform the exercise with good form and gradually increase the difficulty.
  • Make sure to warm up your upper body before starting the exercise to prevent muscle strains.
  • Maintain a full range of motion during the catch and overhead throw.
  • Exhale as you throw and inhale as you catch the medicine ball.
  • Incorporate this exercise into a well-rounded workout routine that includes strength training, cardiovascular exercise, and flexibility training.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and safely.
  • Stay consistent with your workouts to see improvements in your overall fitness.

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