Medicine-Ball Overhead Catch & Throw

1. Stand with feet shoulder-width apart, with a slight bend in the knees. Have a partner or a wall to throw the ball against.

2. Start by catching the medicine ball at chest height as your partner throws it to you or after it rebounds from the wall.

3. As you catch the ball, lower your body into a slight squat, absorbing the force of the ball with your arms and shoulders while maintaining a tight core.

4. Immediately transition into an explosive upward movement, extending through your legs, hips, and arms to drive the ball overhead. Your body should follow through, coming onto your toes to maximize power.

5. As you release the ball, aim to throw it back to your partner or against the wall at a high point, using the momentum from your lower body to add force.

6. Reset your stance as the ball returns to you and prepare to catch the ball again.

7. Perform the desired number of repetitions, ensuring to maintain control and a tight core throughout the movement.

Safety Tips: Choose a medicine ball with a weight that allows you to maintain proper form throughout the exercise. Ensure the space around you is clear to avoid any injuries from the ball or accidental falls. Do a proper warm-up before starting this exercise to prepare your muscles and joints for the explosive movement.

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