Medicine Ball Scoop Throw
Muscles worked
Instructions
- 1Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- 2Begin by thrusting the hips forward as you extend through the legs, jumping up.
- 3As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Medicine Ball Scoop Throw
The medicine ball scoop throw is a power movement that combines an explosive hip and leg extension with an arcing overhead throw of the ball backward. Starting from a semi-squat with the ball close to the feet, the lifter uses the whole body to generate speed before releasing the load at the top of the movement. This exercise heavily engages the shoulders to guide the ball's trajectory, while engaging the abs and legs during the extension phase. It's an excellent tool for developing triple-extension power, widely used in athletic training. Its ballistic nature makes it a great complement to slow strength movements.
check_circleBenefits
- check_circleBuilds triple-extension power
- check_circleEngages shoulders, abs and legs together
- check_circleImproves overall explosiveness
- check_circleFun, engaging movement
lightbulbExecution tips
- lightbulbUse the whole body, not just the arms
- lightbulbRelease the ball at the top of the jump
- lightbulbChoose a light ball to prioritize speed
- lightbulbWarm up the hips and shoulders well beforehand
warningCommon mistakes
- warningThrowing only with the arms
- warningPoor synchronization between legs and arms
- warningUsing a ball that's too heavy
- warningLacking depth in the starting squat
helpFrequently asked questions
Where should this exercise be practiced?expand_more
Outdoors or in a gym with enough ceiling height and clear space.
What's the main goal?expand_more
To build explosive power rather than maximal strength.
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