Exercise Comparison
Catch and Overhead Throw vs Gironda Sternum Chins
Side-by-Side
Muscle Analysis
Shared
Only in Catch and Overhead Throw
Only in Gironda Sternum Chins
Instructions
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.
Gironda Sternum Chins
Grasp the pull-up bar with a shoulder width underhand grip.
Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
Slowly start going back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the lats. Catch and Overhead Throw is a beginner exercise using medicine ball, while Gironda Sternum Chins is intermediate and uses other. Choose Catch and Overhead Throw if you're looking for a more accessible option, or Gironda Sternum Chins for a greater challenge.