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Catch and Overhead Throw
LatsMedicine Ball
beginner · compound · plyometrics
Also works: Abdominals · Chest · Shoulders
A lats movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Begin standing while facing a wall or a partner.
02
Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
03
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.