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Full Body · Intermediate

Medicine Ball Scoop Throw

Medicine Ball Scoop Throw for power development focused on full-body coordination.

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Medicine Ball Scoop Throw demonstration

Exercise overview

Training details

Full BodyCoreGlutesShoulders

Equipment

Medicine Ball

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand side-on to the wall or target with the ball near the back hip.
  2. 02Load the back leg and rotate the torso slightly away from the target.
  3. 03Drive the hips forward and scoop the ball across the body.
  4. 04Release with both hands as the chest turns toward the target.
  5. 05Catch or retrieve the ball and reset the same stance before the next throw.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball Backward ThrowRelated variationMedicine Ball Overhead Throw

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Alternatives

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