Napra

Medicine Ball Scoop Throw

PlyometricsBeginner ShouldersAbdominalsHamstringsQuadriceps Medicine ball
Medicine Ball Scoop Throw, step 1
1. Half squat, ball near your feet with hanging arms.
Medicine Ball Scoop Throw, step 2
2. Drive your hips forward and jump, swinging the ball overhead with straight arms and releasing it at the peak (up and back).

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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