Exercise

Medicine Ball Scoop Throw

Also known as: scoop throw med ball, backward med ball throw, reverse overhead med ball toss

Medicine Ball Scoop Throw is a compound exercise for the shoulders, glutes and quadriceps. Main target: posterior deltoid, gluteus maximus and vastus lateralis. Also works: upper abs, biceps femoris and lower back. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Posterior deltoid Gluteus maximus Vastus lateralis

Secondary

Upper abs Biceps femoris Lower back

How to do it

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.