Medicine Ball Side Scoop Throw

obliques, glutes, quads, shouldersMedicine Ball

The medicine ball side scoop throw is a dynamic exercise for building rotational power and coordination. It targets your obliques, glutes, quads, and shoulders through powerful torso rotation.

How to do it

1Stand upright holding a medicine ball at hip level with both hands, feet slightly wider than shoulder-width apart.

2Wind up by swinging the ball to one side, softly bending your knees and pivoting your hips.

3Drive through your legs and torso to rotate in the opposite direction and scoop-throw the ball over your shoulder.

4Turn toward the ball, pick it up, and repeat or switch sides.

Common mistakes

Throwing with just your arms, which cuts power and stresses your shoulder joints.

Failing to pivot your back foot and hips, putting twisting force on your knees.

Slouching your back during the wind-up, increasing lower back strain.

Breathing

Inhale on the wind-up and exhale forcefully as you throw the ball.

Make it harder or easier

To make it easier, use a lighter ball and reduce your rotation angle; to make it harder, increase the ball weight or throw speed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.