Start
End
ShouldersBeginnerBodyweight
Medicine Ball Scoop Throw
رمي الكرة الطبية من الأسفل
Target Muscles
ShouldersAbsHamstringsQuads
Blue = primary · Gray = secondary
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- 1
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- 2
Begin by thrusting the hips forward as you extend through the legs, jumping up.
- 3
As 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
