Exercise Comparison
Catch and Overhead Throw vs Rope Climb
Side-by-Side
Muscle Analysis
Shared
Only in Catch and Overhead Throw
Only in Rope Climb
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.
Rope Climb
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Verdict
Both exercises target the lats. Catch and Overhead Throw is a beginner exercise using medicine ball, while Rope Climb is intermediate and uses other. Choose Catch and Overhead Throw if you're looking for a more accessible option, or Rope Climb for a greater challenge.