GymPlan AICatch and Overhead Throw
Catch and Overhead Throw is a beginner compound plyometrics that mainly works your lats, with help from your abs, chest and shoulders.
💪 Lats🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
How to do the 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
Primary: LatsSecondary: AbsSecondary: ChestSecondary: Shoulders
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Exercises that train the same main muscle.
FAQ
What muscles does the catch and overhead throw work?
It mainly works your lats; your abs, chest and shoulders assist.
How many sets and reps of catch and overhead throw should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the catch and overhead throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.