How to Do Medicine Ball Scoop Throw
Start and end of one clean rep of Medicine Ball Scoop Throw.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Core, Hamstrings, Quads |
| Equipment | Bodyweight |
| Category | Plyometrics |
How to perform Medicine Ball Scoop Throw
- 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Own the largest range you can control with clean form before you chase extra reps.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Medicine Ball Scoop Throw work?
Medicine Ball Scoop Throw mainly works the shoulders, with the core, hamstrings, quads helping as secondary movers.
What equipment do I need for Medicine Ball Scoop Throw?
None — Medicine Ball Scoop Throw is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Medicine Ball Scoop Throw?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Train Medicine Ball Scoop Throw with a coach in your pocket
Gimmy is your AI gym buddy — it programs Medicine Ball Scoop Throw into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access