Catch and Overhead Throw
A beginner compound plyometric exercise that works the upper back, using a medicine ball.
Starting position
End position
How to Do Catch and Overhead Throw
- Begin standing while facing a wall or a partner.
- Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
- 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.
Muscles Worked
Alternatives to Catch and Overhead Throw
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Overhead Slam
A beginner compound plyometric exercise that works the upper back, using a medicine ball.
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2
Band Assisted Pull-Up
A beginner compound strength exercise that works the upper back.
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3
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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4
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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5
Close-Grip Front Lat Pulldown
A beginner compound strength exercise that works the upper back, using a cable machine.
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6
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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7
Incline Bench Pull
A beginner isolation strength exercise that works the upper back, using a barbell.
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8
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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9
Seated Cable Rows
A beginner compound strength exercise that works the upper back, using a cable machine.
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10
Smith Machine Bent Over Row
A beginner compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do catch and overhead throw work?
Catch and Overhead Throw primarily works the upper back. The abs, chest and shoulders assist as secondary muscles.
What equipment do I need for catch and overhead throw?
Catch and Overhead Throw uses medicine ball.
Catch and Overhead Throw: is it suitable for beginners?
Yes. Catch and Overhead Throw is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of catch and overhead throw?
Overhead Slam, Band Assisted Pull-Up, Bent Over Barbell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my catch and overhead throw reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; catch and overhead throw can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Catch and Overhead Throw with AI
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