10 Best Medicine Ball Scoop Throw Alternatives for Shoulder Power
If you can't perform the Medicine Ball Scoop Throw, use exercises that reproduce rapid shoulder horizontal abduction and explosive scapular motion. Try landmine rotational presses, standing med-ball slams, plyo push-ups, single-arm landmine press, or cable chops. Cue a rapid hip-to-shoulder transfer and a full scapular retraction on the concentric phase.
Original Exercise: Medicine Ball Scoop Throw
How to Perform Medicine Ball Scoop Throw
- Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
- Begin by thrusting the hips forward as you extend through the legs, jumping up.
- 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.
Pro Tips
- Category: Plyometrics
- Force: Push
- Movement type: Compound
Best Medicine Ball Scoop Throw Alternatives
1. Backward Medicine Ball Throw
99.2% MatchHow to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
2. Circus Bell
84.2% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
3. Car Drivers
84.2% MatchHow to perform this exercise
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
4. Chest Push (single Response)
80.7% MatchHow to perform this exercise
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
5. Chest Push (multiple Response)
80.6% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
6. Chest Push With Run Release
79.3% MatchHow to perform this exercise
- Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- While taking your first step draw the medicine ball into your chest.
- As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
7. Barbell Thruster
76% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
8. Dumbbell Rear Delt Raise
75.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Upright Row
74.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Upright Row (back Pov)
74.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
Why You Might Need a Medicine Ball Scoop Throw Alternative
You may swap the Medicine Ball Scoop Throw for shoulder pain, lack of equipment, or to change the force vector for sport transfer. The scoop throw emphasizes anterior and lateral deltoid power while requiring coordinated hip drive, core torque, and scapulothoracic control. Substitutes let you reduce glenohumeral shear, increase rotational demand, or isolate the lateral deltoid. For rehab, pick landmine rotational presses and keep the elbow ~90° while driving from the hips to limit shoulder stress. For athletic power, use explosive cable chops or med-ball slams and cue an aggressive hip snap and rapid scapular protraction. For hypertrophy, choose strict dumbbell lateral raises with a 2‑second eccentric to maximize lateral delt loading.
How to Choose the Right Substitute
Match the substitute to your goal, joint status, and available gear. For power and sport transfer, favor movements that use hip drive and rapid shoulder snap—landmine throws or med-ball slams work well; cue hard hip extension and fast shoulder acceleration. For hypertrophy, use controlled isolation like dumbbell lateral raises with a 2‑0‑2 tempo and avoid trunk lean to keep the lateral delts engaged. If you have shoulder pain, choose low-shear patterns (cable chops with a neutral grip) and keep the humerus close to the body to reduce impingement. Also consider unilateral options to correct imbalances and progress load or velocity systematically.
Frequently Asked Questions
What muscles does Medicine Ball Scoop Throw work?
The Scoop Throw primarily targets the anterior and lateral deltoids while recruiting pecs, triceps, upper traps, and serratus anterior for scapular control. Hips and core generate force that transfers through the obliques and rotator cuff—cue an explosive hip snap and rapid scapular protraction to maximize deltoid activation.
What is the best bodyweight alternative to Medicine Ball Scoop Throw?
A plyometric push-up (clap or explosive push-up) is the best bodyweight alternative because it trains shoulder power and fast scapular protraction. Perform with a tight core, quick hip drive, and soft landings to mimic the concentric explosiveness of a scoop throw.
Can I build muscle without doing Medicine Ball Scoop Throw?
Yes—progressive overload across presses, lateral raises, and unilateral landmine or dumbbell variations builds deltoid mass. Use controlled eccentrics (2‑3 seconds), full range of motion, and cue scapular retraction on the lowering phase and an explosive concentric to recruit both hypertrophy and power fibers.
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