Medicine Ball Scoop Throw
How to do the 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.
How to program the Medicine Ball Scoop Throw
Sets and reps
As a compound movement, the Medicine Ball Scoop Throw responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Medicine Ball Scoop Throw is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Medicine Ball Scoop Throw work?
The Medicine Ball Scoop Throw primarily targets the Shoulders. It also recruits the Abdominals, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Medicine Ball Scoop Throw?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Medicine Ball Scoop Throw should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
