Training your lats is a essential part of strengthening and carving your back. Whether you are a gym rat or starting your first training plan, the exercises below will help you meet your fitness goals.
medicine ball catch and overhead throw
1. Stand upright with your feet shoulder-width apart. Hold the medicine ball with both hands at your chest level.
2. Engage your core and keep your back straight. This is your starting position.
3. Now, extend your arms and throw the medicine ball straight up into the air. Make sure to use your lats and not just your arms to throw the ball.
4. As the ball comes back down, prepare to catch it. Bend your knees slightly and keep your arms extended.
5. Catch the ball with both hands, absorbing the impact by bending your knees further and lowering your body into a slight squat.
6. Immediately after catching the ball, bring it back to your chest and prepare for the next throw.
7. Repeat this process for the desired number of repetitions.
Remember to keep your movements controlled and your core engaged throughout the exercise. The power for the throw should come from your lats and not just your arms.
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