Strength Training · Functional Fitness · Conditioning

Medicine-Ball Rotational Scoop Toss

The Medicine-Ball Rotational Scoop Toss is an explosive underhand throw that trains your hips and trunk to generate rotational power.

Higher injury risk. Read the safety notes before adding weight.

How to do it

Stand sideways to a throwing-rated wall with your feet slightly wider than shoulder-width.
Hold the ball in both hands outside the hip farthest from the wall.
Shift your weight onto the leg farthest from the wall with your knees slightly bent.
Turn your hips toward the wall by pivoting through your feet.
Swing the ball toward the wall in an underhand scooping motion.
Release the ball in front of your body toward a waist-high target.
Let your arms follow through across your body.
Retrieve the ball after it stops moving.

Using a ball that is too heavyChoose a lighter ball if you cannot throw quickly without heaving or losing balance.
Twisting over a planted kneeAllow your heels to turn so your knees stay aligned with your toes.
Rushing between throwsReset your stance before each repetition rather than turning the set into continuous rebounds.

Forceful throws with poor control can strain your back or shoulders. A rebounding ball can strike you or someone nearby.

Use a ball designed for wall throws and check its rebound behavior before starting.
Keep other people out of the throwing and rebound area.
Rehearse at low effort to establish your aim and a safe distance from the wall.
End the set when your accuracy or balance deteriorates.

If turning or throwing causes back, hip, knee, or shoulder pain, get advice from a physiotherapist before using explosive throws.

Front

Back

Primary muscles

Secondary muscles

Train both directions with a ball light enough to keep every throw fast and controlled.