Medicine Ball Woodchop

Body region

• Core
• Shoulders

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Deltoid
• Latissimus Dorsi
• Rectus Abdominis
• Gluteus Maximus

Holds

• Erector Spinae
• Transversus Abdominis

Equipment

• Medicine Ball

Technique

1. Stand tall, feet about shoulder width, and raise a medicine ball overhead to one side with both hands.
2. Chop the ball diagonally down across your body to the outside of the opposite knee, rotating the trunk and bending the knees.
3. Pause briefly at the bottom.
4. Lift the ball back up diagonally and repeat, switching sides after your set.

Cues

• Rotate through the hips and trunk.
• Keep the arms mostly straight.

Common mistakes

• Rounding the back at the bottom.
• Using only the arms.
• Letting a heavy ball pull the torso off balance.

Alternatives

• Cable Woodchop
• Dumbbell Woodchop