Medicine Ball Scoop Throw

Shoulders

Medicine Ball Scoop Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

An explosive throw in which you scoop a medicine ball from low to high, using legs, hips and shoulders to build total-body power.

Plyometrics

Primary musclesShoulders

Secondary musclesAbdominals Hamstrings Quadriceps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.6 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %

Effort during a set10.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder width apart facing an open space or wall.
2Hold a medicine ball low in front of you at knee height.
3Hinge slightly at the hips with your back flat.

How to perform

1Dip down by bending your knees and hips, keeping your back flat.
2Explosively extend your legs and hips as you swing the ball up and out in an arc.
3Release the ball at the top as your body is fully extended.
4Reset your stance and repeat with a fresh ball or after retrieving it.