10 Best Medicine Ball Scoop Throw Alternatives for Shoulder Power

The Medicine Ball Scoop Throw is done standing with a medicine ball. Ranked closest by our scoring: the Backward Medicine Ball Throw, the Rack Delivery and Car Drivers. A harder version, the Medicine Ball Chest Push With Run Release, is listed below as a progression rather than a swap.

The Backward Medicine Ball Throw is the closest swap for the Medicine Ball Scoop Throw: same ball, same squat and overhead toss, with a partner able to catch and roll it back. For a loaded press instead of a throw, the Single-arm Linear Jammer drives an anchored bar up from your shoulder with full hip and knee extension. Without a medicine ball, Rack Delivery is a barbell drill that rotates the bar from a scarecrow hold into the rack position, training the catch rather than the throw.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Medicine Ball Scoop Throw

Medicine Ball Scoop Throw
Primary muscle
Delts
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Hamstrings, Quadriceps

How to perform Medicine Ball Scoop Throw
  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.
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Ranked Medicine Ball Scoop Throw Alternatives

10 substitutes, ranked by how closely each one matches the Medicine Ball Scoop Throw on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Backward Medicine Ball Throw

    1. Backward Medicine Ball Throw

    99% match
    • Delts
    • Medicine-ball
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. 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.
    2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
    3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
    4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Medicine Ball Scoop Throw
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  2. Rack Delivery

    2. Rack Delivery

    94% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    How to perform this exercise
    1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
    2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
    3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Medicine Ball Scoop Throw
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  3. Car Drivers

    3. Car Drivers

    84% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. 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.
    2. 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.
    3. Reverse the motion, turning it all the way to the opposite side.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Medicine Ball Scoop Throw
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  4. Chest Push (Single Response)

    4. Chest Push (Single Response)

    81% match
    • Pectorals
    • Medicine-ball
    • Beginner
    • Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

    How to perform this exercise
    1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
    3. Follow through by falling forward, catching yourself with your hands.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  5. Chest Push (Multiple Response)

    5. Chest Push (Multiple Response)

    81% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
    3. Follow through by falling forward, catching yourself with your hands.
    4. Immediately return to an upright position. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  6. Medicine Ball Chest Push From 3 Point StancePlay demonstration

    6. Medicine Ball Chest Push From 3 Point Stance

    80% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
    2. Extend your legs and position your body in a straight line.
    3. Lower your chest towards the ground while keeping your back straight.
    4. Push the medicine ball away from your body, extending your arm fully.
    5. Return to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
  7. Weighted Kneeling Step With SwingPlay demonstration

    7. Weighted Kneeling Step With Swing

    80% match
    • Delts
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your knees hip-width apart and your back straight.
    2. Hold a weight in each hand, with your arms extended straight down in front of you.
    3. Engage your core and swing the weights up and overhead, keeping your arms straight.
    4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Medicine Ball Scoop Throw
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: kneeling, not standing
  8. Chest Push With Run Release

    8. Chest Push With Run Release

    79% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. While taking your first step draw the medicine ball into your chest.
    3. 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!

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
    • Balance: harder to stay steady on than the Medicine Ball Scoop Throw
  9. Medicine Ball Chest Push With Run ReleasePlay demonstration

    Progression

    9. Medicine Ball Chest Push With Run Release

    79% match
    • Pectorals
    • Medicine-ball
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
    2. Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
    3. As you push the ball forward, release it and let it roll forward.
    4. Quickly run forward and catch the ball before it hits the ground.
    5. Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
    6. Continue alternating legs and repeating the exercise for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw
    • Balance: easier to stay steady on than the Medicine Ball Scoop Throw
  10. Single-arm Linear Jammer

    10. Single-arm Linear Jammer

    78% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
    2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
    3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
    4. Return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Medicine Ball Scoop Throw
    • Equipment: free weights, the same as the Medicine Ball Scoop Throw
    • Body position: standing, the same as the Medicine Ball Scoop Throw

Why You Might Need a Medicine Ball Scoop Throw Alternative

The Medicine Ball Scoop Throw is a solo drill, and few gyms own one heavy enough. The Backward Medicine Ball Throw needs the same ball and the same squat and overhead toss, and a partner can catch and roll it back so you are not retrieving every rep yourself. Rack Delivery and Car Drivers move the work onto iron instead: Rack Delivery rotates a barbell onto your shoulders, while Car Drivers holds a plate at arm's length and turns it side to side like a steering wheel. The Single-arm Linear Jammer loads a landmine bar at your shoulder and presses it up explosively, making it the harder option once the throws feel easy. The Chest Push variations trade the delts for the pectorals: you still throw the ball, but from your chest instead of over your head.

How to Choose the Right Medicine Ball Scoop Throw Substitute

If you already own a medicine ball, start with the Backward Medicine Ball Throw: same ball, same squat and toss over your head, and a partner can roll it back between reps. Weighted Kneeling Step With Swing keeps the overhead arc with a weight in each hand, swinging them up from a kneeling position. With a barbell, Rack Delivery rotates the bar onto your shoulders; with a single plate, Car Drivers turns it side to side in front of you. The Single-arm Linear Jammer presses an anchored bar up from a wide stance, a heavier step once the Medicine Ball Scoop Throw feels easy. If you want the throw to come from your chest, the Chest Push (Single Response) has you kneel, hold the ball tight to your chest and pass it as far as you can.

Medicine Ball Scoop Throw FAQ

What muscles does the Medicine Ball Scoop Throw work?

The Medicine Ball Scoop Throw works your delts, with your hips and legs driving the jump that launches the ball. You start in a semisquat with the ball near your feet, then thrust your hips forward, extend your legs and swing the ball up and over your head before releasing it behind you.

Which swap works if I don't have a medicine ball?

Rack Delivery and Car Drivers both keep your shoulders working without a medicine ball: one needs a barbell, the other a single plate, so a gym with weights but no ball still has an option. Rack Delivery rotates the bar up onto your shoulders with both arms, while Car Drivers turns a plate side to side with both hands staying on it the whole time.

Which alternative lets one arm press a load overhead?

The Single-arm Linear Jammer: you anchor a loaded bar in a landmine or a corner, bring it to your shoulder and press it up by extending the elbow. Move explosively and extend your hips and knees fully, then return the bar to your shoulder for the next rep.

Which swap trains my chest instead of my delts?

Chest Push (Single Response), Chest Push (Multiple Response) and Chest Push With Run Release all throw the same medicine ball from your chest instead of over your head, which shifts the work onto your pectorals; the Medicine Ball Chest Push From 3 Point Stance is the one that never releases the ball, pushing it away with one arm from a plank-style position.

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