10 Best Medicine Ball Scoop Throw Alternatives for Shoulder Power
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.
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
Ranked 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. Rack Delivery
94.1% MatchHow to perform this exercise
- 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.
- 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.
- 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.
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. Medicine Ball Chest Push From 3 Point Stance
80.4% MatchHow to perform this exercise
- Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
- Extend your legs and position your body in a straight line.
- Lower your chest towards the ground while keeping your back straight.
- Push the medicine ball away from your body, extending your arm fully.
- Return to the starting position and repeat for the desired number of repetitions.
7. Weighted Kneeling Step With Swing
79.7% MatchHow to perform this exercise
- Start in a kneeling position with your knees hip-width apart and your back straight.
- Hold a weight in each hand, with your arms extended straight down in front of you.
- Engage your core and swing the weights up and overhead, keeping your arms straight.
- Lower the weights back down to the starting position and repeat for the desired number of repetitions.
8. 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!
9. Medicine Ball Chest Push With Run Release
78.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
- Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
- As you push the ball forward, release it and let it roll forward.
- Quickly run forward and catch the ball before it hits the ground.
- Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
10. Single-Arm Linear Jammer
78.4% MatchHow to perform this exercise
- Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 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.
- Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- Return to the starting position.
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 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.
Frequently Asked Questions
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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