Medicine Ball Scoop Throw

Time to scoop like a hungry bear grabbing a honey pot. Crouch down, hug the medicine ball close, then explode tall and fling it up and out with a mighty bear burst. Keep your paws tight, your belly braced, and let your hips do the big roar of the work.

Instructions

1. Stand with feet about shoulder-width apart, medicine ball on the floor in front of you.
2. Hinge at the hips and bend the knees to scoop the ball with both hands, keeping a neutral spine.
3. Pull the ball close to your body as you load your hips and legs.
4. Explosively extend hips, knees, and ankles to drive upward.
5. Continue the motion to throw the ball up and forward (overhead trajectory) toward a wall or open space.
6. Follow through with arms and torso, then reset safely for the next rep.

Benefits

• Improves full-body power and rate of force development
• Trains triple extension (hips, knees, ankles) for athletic performance
• Builds hip drive and posterior-chain explosiveness
• Enhances coordination and timing from ground-to-overhead movement
• Elevates heart rate for conditioning when performed in sets

Key Points

• Generate power from the hips and legs, not just the arms.
• Keep the ball close during the scoop to transfer force efficiently.
• Brace the core and keep a neutral spine through the lift and throw.
• Use a clear landing zone; retrieve the ball safely between reps.
• Stop the set if speed or coordination drops.

Common Mistakes

• Rounding the lower back during the scoop
• Trying to muscle the throw with the arms instead of using the hips
• Letting the ball drift far from the body on the way up
• Not fully extending the hips (cutting the power short)
• Throwing without a safe target area or stable footing
• Using a ball that is too heavy to move explosively