The Medicine Ball Heavy Scoop Throw is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive jumps, body control and coordination.


The focus of the Medicine Ball Heavy Scoop Throw is explosiveness and powerful throwing motion rather than the total amount of resistance being used. We also want to emphasize the speed of the action and control of the body.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Medicine Ball Heavy Scoop Throw Description

Medicine Ball Heavy Scoop Throw

Medicine Ball Heavy Scoop Throw

  1. Place feet shoulder-width apart while maintaining a squat stance; the back should be flat with the chest ‘puffed out’ and gaze directed forward.
  2. Hold the medicine ball with both hands in front of the chest.
  3. Rise rapidly out of the squat position, extend the hips forcefully while extending the arms upward until they reach the chest, where forceful extension away from the body occurs
  4. The medicine ball should be released at a 45˚ angle at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed (stand on toes).
  5. The feet can leave the ground.

Medicine Ball Heavy Scoop Throw Targeted Musculature

  • Gluteus Maximus
  • Quadriceps
  • Pectoralis Major
  • Serratus Anterior
  • Calves
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Medicine Ball Heavy Scoop Throw Common Errors

  • Neglecting to fully extend the hips and knees at the peak of the jump
  • Neglecting to fully extend the arms when releasing the ball at chest level
  • Failing to perform the exercise in one fluid movement optimizing the energy transfer from the legs to the extended arms

Related Ballistic Exercises

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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