Catch and Overhead Throw

What it is

This dynamic movement involves powerfully propelling a medicine ball from behind your head. It primarily targets your lats, building power in your back. You will also significantly engage your abdominals, chest, and shoulders throughout the motion.

Technique tips

• Fully extend your arms with the ball behind your head.
• Generate power from your entire body to forcefully throw the ball.
• Maintain core engagement throughout the throw for stability.
• Follow through your throw, ready to catch the rebound.
• When using a wall, stand close enough to safely catch the ball.
• Aim slightly higher on a wall throw than you would for a partner.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.