The Medicine Ball Catch and Overhead Throw exercise is a dynamic and explosive movement that targets the upper body, core, and shoulders. This exercise helps improve power, strength, and coordination.
How to perform
Instructions:1. Stand facing a partner or a wall with your feet hip-width apart and knees slightly bent.
2. Hold a medicine ball with both hands at chest level, elbows bent.
3. To begin, squat down slightly and explode up using your legs and core to drive the ball overhead.
4. As you reach the top of the movement, release the ball with both hands towards your partner or the wall.
5. Your partner or the wall will catch the ball and immediately throw it back to you.
6. Catch the ball with both hands at chest level and repeat the movement, exploding up and throwing the ball overhead again.
7. Continue to catch and throw the ball with quick and explosive movements for the desired number of repetitions or time.
8. Remember to engage your core, keep your back straight, and maintain good posture throughout the exercise.
9. Once you have completed the set, switch roles with your partner if necessary and repeat the exercise.
Note: Make sure to choose a weight that challenges you but allows you to maintain proper form and control throughout the exercise. Start with a lighter weight and gradually increase as you become more comfortable with the movement.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.