Medicine Ball Rotation Scoop Throw

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Rotation
Intensity: Medium High

Instructions

Preparation

Stand with feet shoulder width apart or wider. Hold medicine ball in front of body with both hands.

Execution

Turn ball away from direction of intended throw by rotating body while partially squatting down so ball is positioned to front side of far hip. Immediately pull ball to front of body by rotating and extending body and legs. Continue by throwing ball upward; jump up and extend arms toward direction of throw. Land on feet facing released ball with legs bent to absorb impact. Stand upright.

Comments

Rotational Scoop Throw is considered full body movement. If performing for repetitions or timed duration, throw ball toward solid wall so ball can be more easily retrieved. Throws can also be also be performed for distance on field or in large indoor space. See Spot Reduction Myth.


Exercise Directory | Plyometrics: Function & Intensity / Type

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