Medicine Ball Scoop Toss

The medicine ball scoop toss is a simple power exercise where you throw a medicine ball out in front of you. It trains your hips, hamstrings, and lower back to create force quickly, while your shoulders and upper body help guide the throw.

Stand with your feet about shoulder-width apart and a medicine ball on the floor between your feet. Bend your knees and hinge at your hips to reach down and grab the ball with both hands. Keep your back flat, your chest up, and your weight centered over your mid-foot.

Load your hips like a takedown shot: sit your hips back and down with your arms hanging straight. Then stand up fast, driving through your legs and hips, and throw the ball forward and slightly up. Finish tall through full extension, releasing the ball at chest height and following through with your arms.

Inhale as you lower into the hinge. Exhale as you throw. To make it easier, use a lighter ball or practice the hip drive without releasing the ball. To make it harder, use a heavier ball or aim to throw the ball farther on each rep.

Fault: Rounding the lower back when reaching for the ball. Fix: Keep your chest up and your back flat throughout the hinge.

Fault: Trying to throw the ball with the arms only. Fix: Drive through your legs and hips first; let your arms finish the movement naturally.

Fault: Stopping short and not reaching full extension at the top. Fix: Stand all the way up and finish tall through full extension on every throw.