Medicine Ball Wood Choppers
Diagonal medicine ball wood chop — controlled rotational trunk work, classic athletic conditioning.
Level: Foundation
Primary: Full Body
Movement: Compound
Tags: Explosive Rotational
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Medicine Ball
Sports: Baseball Cricket Golf Hockey Lacrosse Tennis
Target muscles
The obliques drive the rotation. The trunk and shoulders guide the ball. The deep core stabilizes through the chop pattern.
How to perform
Setup
Stand with feet shoulder-width apart holding a medicine ball with both hands.
Execution
Start with the ball above one shoulder. Rotate the torso and swing the ball diagonally down toward the opposite hip. Control the return. Complete all reps on one side before switching.
Common mistakes
- Swinging primarily with arms.
- Lower back rounding.
- Not pivoting the back foot.
- Going too heavy.
- Rushing.
Progressions and regressions
Regress to bodyweight wood choppers. To progress, work cable wood choppers for constant tension.
Programming notes
Rotational trunk work. 3 sets of 10-15 per side, twice a week.
