Catch and Overhead Throw Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Catch and overhead throw focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup. Think of it as rowing done with repeatable, clean reps.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps. Think of it as rowing done with repeatable, clean reps.
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as rowing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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