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Full body

Medicine Ball Scoop Toss

The Medicine Ball Scoop Toss is a plyometric exercise with a medicine ball for your whole body. Share of the load in the Zulta muscle model: obliques 25%, gluteus maximus 17% and spinal erectors (lower back) 9%.

Level: IntermediateEquipment: Medicine ball

How to do it

  1. Stand side-on to a wall, feet wider than shoulder-width, ball held in both hands.
  2. Hinge and rotate to bring the ball down outside the back knee, back flat.
  3. Drive through the legs and hips, rotating toward the wall.
  4. Scoop the ball up and release it into the wall at about head height.
  5. Catch the rebound, reset to the low position and repeat, then switch sides.

Tips

  • Think of an underhand shovel toss: low to high on a diagonal.
  • Let the hips and legs start the throw before the arms.
  • Keep the arms fairly straight through the scoop.

Common mistakes

  • Rounding the back in the low position.
  • Lifting the ball with the arms alone.
  • Standing too close to the wall so the ball rebounds into you.

Muscles worked by the Medicine Ball Scoop Toss

  • Obliques Primary25%
  • Gluteus maximus Primary17%
  • Spinal erectors (lower back) Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Lower abs Secondary7%
  • Triceps (long head) Secondary7%
  • Upper abs Minor5%
  • Front delts Minor5%
  • Quads (vastus lateralis) Minor5%
  • Lats (upper) Minor3%
  • Serratus anterior Minor3%
  • Lower chest Stabilizer3%
  • Lats (lower) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Power comes from turning the hips and trunk. A hip extension launch, like a kettlebell swing. Throwing or slamming a ball as hard as possible: the legs and hips start it, the trunk transfers it and the arms release it; which muscles lead depends on the direction.

Medicine Ball Scoop Toss alternatives

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Frequently asked questions

What muscles does the Medicine Ball Scoop Toss work?

Mainly the obliques and gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris), lower abs and triceps (long head) assist.

Is the Medicine Ball Scoop Toss good for beginners?

The Medicine Ball Scoop Toss is rated intermediate. If you are new, learn the Medicine Ball Side Slam first and build up from there.

What is a good alternative to the Medicine Ball Scoop Toss?

For example the Medicine Ball Rotational Throw, Medicine Ball Overhead Throw and Medicine Ball Side Slam. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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