Medicine Ball Scoop Throw

How to do it

1. Stand with the feet about shoulder-width apart holding a medicine ball in both hands in front of the thighs.
2. Hinge at the hips and bend the knees, lowering the ball between the legs.
3. Drive the hips forward and stand up hard, swinging the ball up and forward.
4. Release the ball forward and upward at about chest height, letting the arms follow through.
5. Let the body extend fully, coming up onto the toes if the throw carries you there.
6. Retrieve the ball and repeat.

Common mistakes

• Scooping with the arms. The hips throw the ball; the arms hold it and let go.
• Squatting instead of hinging. The ball goes back between the legs with the hips reaching back, not straight down with the knees.
• Releasing too late. The ball goes forward and up at about forty-five degrees; a late release throws it straight up.
• Rounding the back to reach lower. The ball goes as low as the hinge allows with a flat back.

Muscles worked

Primary

• Hamstrings

Secondary

• Abs
• Quads
• Shoulders