![]() Movement: Slowly, rotate your arms down and across your body to the right, while squatting down slightly to an end point where the medicine ball is positioned lower than your your right hip (performing a wood chop movement), and much of your weight has shifted over into the right leg. Much of your body weight should be loaded into your left leg. Your head, chest and torso should remain aligned over your hips. ![]() Assume the same starting position with your bent arms, but allow your hips to rotate to the left with your arms, increasing your degree of rotation. Stage Two Starting Position (not illustrated): Change your foot position to a stagger-stance by widening your base of support (moving feet wider apart). This longer lever increases the loading on the spine, requiring the core muscles to work harder Step 6 Step 5Įxercise Progression: Repeat the same movement, but extend your arms at the elbow and maintain this arm position throughout the wood chop movements. Repeat the movement in the opposite direction with your opposite leg forward. Hold this end position briefly before returning to your starting position. Keep the medicine ball relatively close to your body. Do not rotate your head, chest, torso or hips, and keep them facing forward. Movement: Slowly, rotate your arms down and across your body to the right, to an end point where the medicine ball is positioned near your right hip (performing a wood chop movement). Your head, chest and hips should remain facing forward at all times throughout this exercise stage. Stage One Starting Position (illustrated): Slowly rotate your arms with the medicine ball to the left, to a starting position high and behind you, but do not rotate your head, chest or torso. Depress and retract your scapulae (pull your shoulder down and back) without arching your low back Step 3 Contract your abdominal / core muscles to stiffen your torso, holding it vertical to the floor. ![]() Hold a medicine in both hands, keeping the ball relatively close to the your body. Stand in a split-stance position with your left foot forward. Stage 1: Spiral rotation of the arms Stage 2: Spiral rotation of the arms with hip rotation and flexion (bending) Stage 3: Full wood chop with spiral rotation of the arms, hip and torso, and hip flexion (bending). Repeat this movement on both sides for at least.The wood chop is a functional, yet advanced movement that needs to be learned in three stages. Perform at least 15 reps on one side and then switch sides. Reverse the movement to get back to the starting position for one complete rep. You should bend your knees while doing so. Hold the ball over your head diagonally upright on the left, twist your torso towards the right and lower your arms in a diagonal fashion across the body and bring it down towards your right foot. Twist from the waist towards the left with your arms overhead. Keep your legs straight and feet hip-width apart. Stand straight while holding a medicine ball. ![]() How to do it: We will explain how to do this exercise with a medicine ball though the form and movement remains the same irrespective of the equipment you're using. It can be done using a dumbbell, the cable pulley machine or a medicine ball. Named after the movement woodcutters make to chop wood this exercise works your abs, shoulders and obliques. Written by Editorial Team |Updated : 2:32 PM IST
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