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Med Ball Scoop Toss
A two-hand underhand throw for height and distance, driven by triple extension. A safe, high-output way to train explosive hip extension without barbell technique.
- 01Stand feet shoulder-width in open space or facing a high wall, ball held in both hands.
- 02Hinge and squat to bring the ball between the knees, chest up and back flat.
- 03Extend hips, knees and ankles hard and let the arms swing the ball up and forward.
- 04Release near full extension and let the momentum carry you onto the toes.
- 05Retrieve the ball, reset and do 5 to 8 throws per set.
- 01Legs throw the ball, arms just guide it.
- 02Finish tall on the toes.
- 03Chest up in the bottom.
- 01Rounding the back at the bottom — the throw starts from a bad spinal position under momentum.
- 02Pulling with the arms early — the hips never contribute and the throw is short.
- 03Throwing in a crowded space with a bouncing ball — check the landing zone before every rep.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.