Intermediate exercise
Medicine Ball Scoop Throw
Also called Backward Overhead Medicine Ball Throw
Technique
How to perform Medicine Ball Scoop Throw
- Choose an open throwing area and check that the space behind you is clear.
- Stand facing away from the intended throwing direction, holding the medicine ball with both hands.
- Bend at the hips and knees to lower the ball between the legs with the arms straight.
- Drive through the legs, extend the hips and jump as you swing the straight arms upward.
- Continue the swing overhead and release the ball upward and behind you, keeping the throw driven by the coordinated leg, hip and arm action.
- Land with control, then retrieve the ball and reset before the next throw.
Programming relevance
Muscles involved
Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.
MuscleScoreRole