Exercise guide
Medicine Ball Pullover Catch
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
This explosive power exercise builds upper body strength and core stability by combining a traditional pullover with a plyometric catch. It effectively targets the lats and chest while requiring the abdominals to brace against the impact of the ball.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the end and feet planted firmly on the floor.
- Hold a medicine ball with both hands directly above your chest with arms extended.
- Engage your core to ensure your lower back remains in contact with the bench.
How to do it
- Inhale and lower the ball behind your head in a controlled arc until you feel a deep stretch in your lats.
- Exhale and explosively pull the ball back toward the starting position over your chest.
- Release the ball at the top of the arc, tossing it 6-12 inches upward, then catch it firmly with both hands.
- Absorb the impact by immediately transitioning into the next controlled descent.
Form checklist
- Keep a slight, fixed bend in the elbows throughout the movement.
- Avoid arching the lower back as the ball moves behind your head.
- Maintain a firm, symmetrical grip on the ball during the catch phase.
- Keep the movement fluid and avoid jerky transitions between the pull and the toss.
Pro tips
- Focus on driving your elbows toward your hips during the pull phase to maximize lat recruitment.
- Visualize your core as a shock absorber during the catch to increase abdominal tension.
Make it harder
- Increase the weight of the medicine ball or the height of the toss to challenge reactive strength.
- Lift your feet off the floor and hold a tabletop position to remove leg stability and further engage the abs.
Frequently asked
- What muscles does the medicine ball pullover catch work?
- The medicine ball pullover catch primarily targets the lats and pectorals, and also works the deltoids and serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball pullover catch?
- The medicine ball pullover catch uses medicine ball.
- Is the medicine ball pullover catch good for beginners?
- The medicine ball pullover catch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.