Shoulders / Beginner / Compound (multi-joint)

Medicine Ball Scoop Throw

A medicine ball explosive exercise for the rear delts, with the abs, hamstrings and quads assisting.

At a glance

Primary

Rear delts

Secondary

Abs, Hamstrings, Quads, Forearms & grip

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Shoulders, Compound (multi-joint), Explosive

How to do it

1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
3. 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.

Common mistakes

• ✗ Throwing with the arms and lower back instead of the hips.

  Why it hurts: The lower back and shoulders take the load of the whole throw.

  ✓ Instead: Load the hips first and let the power travel from the legs up through the arms.

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