Exercise library · Shoulders

How to Do Medicine Ball Scoop Throw

Step-by-step instructions, muscles worked and workouts that use the medicine ball scoop throw.

Medicine Ball Scoop Throw animated demonstration from start to end position

Main muscles	Shoulders
Also works	Abs, Hamstrings, Quads
Equipment	Medicine Ball
Level	Beginner
Type	Plyometrics

How to do it

Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Begin by thrusting the hips forward as you extend through the legs, jumping up.
As 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.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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