Exercise Comparison
Catch and Overhead Throw vs Kipping Muscle Up
Side-by-Side
Muscle Analysis
Shared
Only in Catch and Overhead Throw
Only in Kipping Muscle Up
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.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Begin with a movement swinging your legs backward slightly.
Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.
Verdict
Both exercises target the lats. Catch and Overhead Throw is a beginner exercise using medicine ball, while Kipping Muscle Up is intermediate and uses other. Choose Catch and Overhead Throw if you're looking for a more accessible option, or Kipping Muscle Up for a greater challenge.