Medicine Ball Scoop Throw

A beginner conditioning exercise for the shoulders, abs, hamstrings and quads, done with a medicine ball.

Movement guide

Medicine Ball Scoop Throw

Demand · source-assignedEasy (unreviewed)

Equipment requiredMedicine ball

Muscle focusShoulders · Abs · Hamstrings · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Medicine Ball Scoop Throw demonstrated on the 3D figure

3D demoMedicine Ball Scoop ThrowBeginner · Medicine ball

Beginner grade (source-assigned).

Harder option

Two-hand overhead throw demonstrated on the 3D figure

3D demoTwo-hand overhead throwIntermediate · Medicine ball

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Abs, Hamstrings, Quads.

Equipment

Medicine ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Lying one-arm overhead throw demonstrated on the 3D figure

3D demoLying one-arm overhead throwIntermediate · Medicine ball

Lying two-hand overhead throw demonstrated on the 3D figure

3D demoLying two-hand overhead throwIntermediate · Medicine ball

Medicine-ball slam demonstrated on the 3D figure

3D demoMedicine-ball slamIntermediate · Medicine ball

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Questions people ask

What muscles does the Medicine Ball Scoop Throw work?

Mainly the shoulders, with help from the abs, hamstrings and quads.

What equipment do I need for the Medicine Ball Scoop Throw?

Medicine ball.

Is the Medicine Ball Scoop Throw good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Two-hand overhead throw.

How do I make the Medicine Ball Scoop Throw harder?

Progress to the Two-hand overhead throw, or add load, range or slower lowering once your form is solid.