Medicine Ball Scoop Throw
Medicine Ball Scoop Throw is a beginner-level compound in the plyometrics category that primarily works the shoulders. It also recruits the abs, hamstrings and quads. It is performed with medicine ball.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.