Catch and Overhead Throw
The Catch and Overhead Throw is a plyometrics movement that targets your lats. Here's how to do it with clean form.
How to do the Catch and Overhead Throw
- Stand with feet shoulder-width apart, knees soft, arms ready to receive the ball.
- Catch with both hands and absorb the load by bending your elbows toward your chest.
- Immediately extend your arms and throw the ball overhead as explosively as possible.
- Brace your core throughout to protect your lower back on every catch.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.