Medicine Ball Scoop Throw

Also called scoop throw, backward overhead throw and med ball scoop toss.

Works

Shoulders, plus abs, hamstrings and quads

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.

1. Begin by thrusting the hips forward as you extend through the legs, jumping up.
2. 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.

Cues

• Ball near the feet, hips back.
• Drive the hips through and jump.
• Arms straight, release overhead.
• Throw for distance behind you.

Common mistakes

• Pulling with the arms early.
• Squatting instead of hinging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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