▸ Shoulders
Medicine Ball Scoop Throw
ShouldersMedicine Ball
beginner · compound · plyometrics
Also works: Abdominals · Hamstrings · Quadriceps
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
02
Begin by thrusting the hips forward as you extend through the legs, jumping up.
03
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.