Medicine Ball Catch and Overhead Throw
Improve full-body power, coordination, and core stability with the Medicine Ball Catch and Overhead Throw.
Description
This is a full body exercise where you catch a medicine ball and throw it overhead. It improves coordination, agility, and strength.
Save Medicine Ball Catch and Overhead Throw to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Medicine Ball Catch and Overhead Throw
- 1Setup
Stand facing a sturdy wall or partner, with your feet shoulder-width apart and a slight bend in your knees, holding the medicine ball at chest height.
- 2Setup
Prepare to catch by slightly lowering your hips and bending your elbows, keeping your gaze focused on the incoming ball.
- 3
As the ball comes towards you, absorb the impact by softening your elbows and hips, allowing your body to move into a quarter-squat position.
- 4
Immediately transition by driving powerfully through your heels, extending your hips and knees, and throwing the ball overhead against the wall or to your partner.
- 5
Release the ball at the top of the movement with fully extended arms, engaging your lats and core for maximum power.
- 6
Control the ball's return or prepare for the next catch, resetting your athletic stance for continuous movement.
Tips
- Engage your core throughout the entire movement to stabilize your spine and efficiently transfer power from your lower body to your upper body.
- Utilize a powerful hip drive, initiating the throw from your legs and hips, rather than relying solely on your arms to generate force.
- Maintain a soft, athletic stance when catching the ball to absorb the impact smoothly and prevent jarring your joints.
- Exhale forcefully as you throw the ball overhead to maximize power and further engage your abdominal muscles.
Common Mistakes
- ×Throwing only with arm strength instead of full-body power; fix this by driving through your heels and extending your hips and knees to generate momentum.
- ×Catching the ball with stiff arms or locked knees; absorb the impact by bending your elbows and sinking into a slight squat upon reception.
- ×Arching the lower back excessively during the overhead throw; engage your core and glutes to maintain a neutral spine and protect your back.
In the Ellim app, Medicine Ball Catch and Overhead Throw unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train medicine ball catch and overhead throw?
Get Ellim — FreeFrequently Asked Questions
What muscles does Medicine Ball Catch and Overhead Throw work?
Is Medicine Ball Catch and Overhead Throw good for beginners?
What equipment do I need for Medicine Ball Catch and Overhead Throw?
What are the best tips for Medicine Ball Catch and Overhead Throw?
What are common mistakes when doing Medicine Ball Catch and Overhead Throw?
Related Exercises
Exercise Ball Lower Back Stretch (Pyramid)
Gently stretch your latissimus dorsi and lower back using an exercise ball. This passive stretch helps improve flexibility and relieve tension.
Exercise Ball Prone Leg Raise
Strengthen your glutes, hamstrings, and lower back with the Exercise Ball Prone Leg Raise. Improve posterior chain strength and stability.
Exercise Ball Alternating Arm Ups
Lie face down on an exercise ball and raise one arm at a time to strengthen your back, lats, and posterior deltoids.
Band Assisted Dip
Master the dip with band assistance! This compound exercise builds strength in your triceps, chest, and shoulders, making it accessible for all fitness
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track every rep of Medicine Ball Catch and Overhead Throw.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free