A partner or rebounder drill where you catch a medicine ball overhead and immediately throw it back, training explosive lat and core power through a full overhead arc.
BackMedicine BallOverhead throw
Start
End
Primary
Latissimus dorsiCore
Secondary
TricepsPectoralis majorSpinal erectorsShoulders
Equipment
Medicine Ball
Pattern
Overhead throw
Setup
01Choose a light medicine ball, typically 2 to 5 kg.
02Stand facing a partner or rebounder a few meters away.
03Set a staggered or square stance with soft knees.
04Raise the hands overhead ready to receive the ball.
Execution
01Catch the incoming ball overhead, absorbing it with a slight backward reach.
02Let the trunk and lats load eccentrically as the ball travels back.
03Reverse explosively, throwing the ball forward and down with both arms.
04Reset the hands overhead for the next catch.
Checkpoints
-The catch is absorbed smoothly, not stopped rigidly.
-Ribs stay stacked over the pelvis; no big lumbar arch.
-The throw comes from the trunk and lats, not just the arms.
-Each rep is maximal intent at a light load.
Common mistakes
-Using a ball so heavy the throw becomes slow and grinding.
-Hyperextending the lower back during the overhead catch.
-Pausing too long between catch and throw, killing the elastic rebound.
-Throwing with arms only and leaving the trunk out of the movement.
Programming notes
-Use 3 to 4 sets of 5 to 8 throws early in the session while fresh.
-Keep loads light; speed of release is the training goal.
-Pairs well before heavy pulling as a power primer.
