Medicine Ball Scoop Toss
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Medicine Ball
HOW TO PERFORM
- Face the throwing direction with the feet a little wider than the hips, holding the ball at arm's length in front of the hips.
- Hinge back and let the ball swing down between the knees, back flat.
- Snap the hips forward and swing the straight arms up, releasing the ball forward and up as the arms pass chest height.
- Retrieve the ball and reset before the next throw.
FORM TIPS
- The hips go back and the shins stay near vertical. The throw comes from the hip snap, as in a kettlebell swing.
TARGET MUSCLES
Primary
- Glutes
- Hamstrings
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.