GymPlan AIMedicine Ball Scoop Throw
Medicine Ball Scoop Throw is a beginner compound plyometrics that mainly works your shoulders, with help from your abs, hamstrings and quads.
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
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialMedicine Ball Scoop Throw alternatives
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Standing Two-Arm Overhead ThrowOther · BeginnerFAQ
What muscles does the medicine ball scoop throw work?
It mainly works your shoulders; your abs, hamstrings and quads assist.
How many sets and reps of medicine ball scoop throw should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the medicine ball scoop throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.