Medicine Ball Scoop Throw
The Medicine Ball Scoop Throw is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The abdominals and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to Medicine Ball Scoop Throw
- 1
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- 2
Begin by thrusting the hips forward as you extend through the legs, jumping up.
- 3
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Medicine Ball Scoop Throw work?
The Medicine Ball Scoop Throw primarily works the Shoulders. Secondary muscles include the Abdominals, Hamstrings, Quadriceps, which assist during the movement.
Is the Medicine Ball Scoop Throw good for beginners?
Yes, the Medicine Ball Scoop Throw is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Medicine Ball Scoop Throw?
You need medicine ball to perform the Medicine Ball Scoop Throw. Most commercial gyms will have this available.
Track Your Progress
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