Exercise Comparison
Band Assisted Pull-Up vs Catch and Overhead Throw
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Only in Catch and Overhead Throw
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Catch and Overhead Throw is beginner and uses medicine ball. Choose Band Assisted Pull-Up if you have access to other, or Catch and Overhead Throw if you prefer medicine ball.