Medicine Ball Scoop Throw

How to perform

1. 01Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
2. 02Begin by thrusting the hips forward as you extend through the legs, jumping up.
3. 03As 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.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.