Cardio · Beginner
Catch and Overhead Throw
This exercise has you throwing a medicine ball forward from behind your head, either against a wall or back and forth with a partner. It builds power through your back, shoulders, and core while also training your hands and eyes to work together — a combination that pays off in everyday tasks like lifting things overhead or tossing objects. The explosive throwing motion wakes up muscles that slow, controlled exercises often miss. It's also just fun, which makes it easier to stick with.
Category
Cardio
Difficulty
Beginner
Equipment
Medicine Ball
MET
2.8
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Stand with your feet shoulder-width apart and your knees soft — not locked straight.
- 02
Face the wall or your partner at a distance of about 6 to 8 feet.
- 03
Hold the ball with both hands and lift it up and back behind your head, letting your upper back stretch gently.
- 04
Squeeze your stomach muscles before you throw, as if bracing for a light tap to the belly.
- 05
Throw the ball forward by pulling your arms down and through — let your whole upper body follow the motion.
- 06
Aim the ball slightly above eye level when throwing at a wall so the rebound comes back to your hands.
- 07
Stay on the balls of your feet after you throw so you're ready to catch the rebound without stumbling.
- 08
Catch the ball with both hands and absorb it by letting your arms bend slightly — don't catch it stiff-armed.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Using only the arms to throw — if your torso barely moves, you're missing most of the power; let your whole upper body follow through.
Standing too far from the wall — if the ball bounces back and lands at your feet, step a foot or two closer.
Holding your breath during the throw — exhale sharply as you release the ball and inhale as you catch.
Catching the ball with stiff, straight arms — this jars your elbows and shoulders; let your arms give a little as you receive it.
Arching the lower back sharply when bringing the ball behind your head — you should feel a stretch across your upper back, not a pinch in your lower spine; limit how far back you reach if you feel strain.
Scale it
Easier and harder variations
Easier
Use a lighter ball (2–4 lbs) and shorten your range of motion — bring the ball only to the back of your head rather than fully behind it.
Good starting point if overhead movements feel unfamiliar or your shoulders are stiff.
Harder
Step up to a heavier ball (8–10 lbs) and add a small squat as you load the ball behind your head, then drive up through your legs as you throw.
Once the basic throw feels easy and controlled for all reps.
Note
If shoulder discomfort limits overhead reach, do a chest pass instead — hold the ball at chest height and push it straight forward into the wall with both hands.
Use this version if raising the ball behind your head causes pain in the shoulder or rotator cuff area.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
- claude