Medicine Ball Throw & Catch

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) Lats, Chest, ShouldersGlutes
Equipment Medicine Ball
Emphasis Compound
Type Push

Medicine Ball Throw & Catch Instructions

There many different variations which this can be performed.
  • Be facing a wall 
  • Hold the appropriate medicine ball at your waist and stand in a strong lifting position.
    • Eyes fixated straight ahead.
    • Shoulders pinned back (externally rotated)
    • Core is braced with your rib cage positioned over your pelvis.
    • Hips, knees, and ankles slightly bent.
  • Extend your body vertically raising the ball overhead.
  • At the top position:
    • Your arms are extended overhead
    • Core is still braced (low back is not overly arched).
    • Ankles, knees, and hips are extended.
  • In an athletic motion, slam the ball as hard as you can into the wall.


    • Use a medicine ball that is designed to be slammed/thrown. If the med ball is not designed for such use, it will deteriorate over time.
    • Don't focus on how getting the heaviest medicine ball, focus on moving the ball as fast as possible.
    • Don't perform the exercise "for time". Perform each rep in a controlled, explosive manner.
      • Get set properly for each rep.
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