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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | shoulders |
| Secondary | abs, hamstrings, quads |
| Equipment | medicine ball |
| Difficulty | beginner |
| Type | compound |
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Common questions
What muscles does the Medicine Ball Scoop Throw work?
The Medicine Ball Scoop Throw primarily works the shoulders, with the abs, hamstrings, and quads as secondary movers. Clean and Jerk, Clean and Press, and Kettlebell Turkish Get-Up (Lunge style) train the same muscle, across 9 equipment types.
What equipment do you need for the Medicine Ball Scoop Throw?
A Medicine Ball. Without a medicine ball, Kettlebell Turkish Get-Up (Lunge style), Kettlebell Turkish Get-Up (Squat style), and Iron Cross train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.
Is the Medicine Ball Scoop Throw suitable for beginners?
Yes, the Medicine Ball Scoop Throw is rated beginner. Handstand Push-Ups, Push Press, and Circus Bell are the progressions from here.
Where should the Medicine Ball Scoop Throw go in a workout?
Early — the Medicine Ball Scoop Throw is compound, working 4 muscle groups, so run it first or second while you are fresh.
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