Medicine Ball Catch and Overhead Throw

How to do it

Distribute your weight evenly across both feet throughout the catch and throw.

1. 1

   Stand with your feet shoulder-width apart, holding the medicine ball at chest level.

2. 2

   Have a partner throw the ball to you or throw it against a sturdy wall.

3. 3

   Catch the ball and immediately lower into a slight squat.

4. 4

   Explosively extend your legs and arms, throwing the ball overhead as far as possible.

5. 5

   Repeat for the desired number of repetitions or time.

Common mistakes

• ✕Squatting too deep on the catch descent
• ✕Leading the throw with arms before legs
• ✕Arching the lower back on the overhead throw