Medicine Ball Woodchop

Obliques, Abs, LatsMedicine Ball

Mimics a diagonal chopping motion to target the obliques, abs, and lats. Reaching overhead engages the shoulders and improves core mobility.

How to do it

1Stand tall, holding a medicine ball with both hands above one shoulder with your torso slightly rotated.

2Chop the ball diagonally down toward your opposite hip, rotating your torso and bending your knees slightly.

3Pause for a moment at the bottom while keeping the movement fully controlled.

4Reverse the motion along the same path to bring the ball back above your shoulder.

Common mistakes

Keeping your back completely rigid without natural rotation in your upper spine, overloading your lower back.

Dropping the ball rapidly without controlling the descent with your core and back muscles.

Collapsing your knees inward as you rotate, twisting your knee joints.

Breathing

Exhale as you chop the ball diagonally down, and inhale as you return to the top position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.