Medicine Ball Scoop Throw
From a semisquat, let the ball hang near your feet. Drive the hips forward, jump, and swing the arms overhead to release the ball behind you.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 6
Form sequence
01 · start
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
02 · drive up
Begin by thrusting the hips forward as you extend through the legs, jumping up.
03 · release · Key step
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.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Hamstrings
Secondary · 277 exercises
- Quadriceps
Secondary · 227 exercises
Open the full 3D atlas →
Equipment
Medicine ball17 exercises
Alternatives for Anterior Deltoid
