Catch and Overhead Throw
The Catch and Overhead Throw is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The abdominals and chest and shoulders assist as stabilizers throughout the range of motion.
How to Catch and Overhead Throw
- 1
Begin standing while facing a wall or a partner.
- 2
Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
- 3
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Catch and Overhead Throw work?
The Catch and Overhead Throw primarily works the Lats. Secondary muscles include the Abdominals, Chest, Shoulders, which assist during the movement.
Is the Catch and Overhead Throw good for beginners?
Yes, the Catch and Overhead Throw is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Catch and Overhead Throw?
You need medicine ball to perform the Catch and Overhead Throw. Most commercial gyms will have this available.
Track Your Progress
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