Medicine Ball Scoop Throw

What it is

This dynamic movement involves powerfully extending your body to propel a medicine ball. It primarily strengthens your shoulders while significantly engaging your abdominals, hamstrings, and quadriceps. You will build explosive power and coordination with this full-body exercise.

Technique tips

• Begin in a semi-squat, ball near your feet, ready to explode.
• Drive through your hips and legs to generate upward momentum.
• Swing your arms powerfully overhead as you extend through your body.
• Release the medicine ball at the absolute peak of your jump.
• Aim to throw the ball for maximum distance behind you.
• Maintain extended arms throughout the overhead throwing motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.