How to do: Medicine Ball Scoop Throw

Shouldersbeginnermedicine ball

Medicine Ball Scoop Throw — starting position — Start position

Medicine Ball Scoop Throw — finishing position — Finish position

Step-by-step instructions

1Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
2Begin by thrusting the hips forward as you extend through the legs, jumping up.
3As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

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Photos & base instructions from the open-source Free Exercise DB (public domain).