Medicine Ball Scoop Throw

A beginner plyometrics exercise for the shoulders, done with a medicine ball.

Medicine Ball Scoop Throw: finishing position

Main muscles: Shoulders
Also works: Abs, Hamstrings and Quads
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Push

How to do the Medicine Ball Scoop Throw

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Medicine Ball Scoop Throw

Questions

What muscles does the Medicine Ball Scoop Throw work?

Mainly the shoulders, with the abs, hamstrings and quads helping.

Is the Medicine Ball Scoop Throw good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Medicine Ball Scoop Throw?

Good alternatives that train the shoulders: Backward Medicine Ball Throw, Return Push from Stance, Standing Two-Arm Overhead Throw or Kneeling Arm Drill.

How many sets and reps of the Medicine Ball Scoop Throw should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).