Reverse Woodchop (Medicine Ball)

A rotational core exercise where a medicine ball is moved from low to high across the body, developing oblique strength and anti-rotation core stability.

Instructions

1. Stand with feet shoulder-width apart, knees slightly bent.
2. Hold a medicine ball with both hands at one hip or outside one leg at knee level.
3. Explosively rotate your torso and bring the medicine ball diagonally up across your body, finishing overhead on the opposite side.
4. Lower the medicine ball back down to the starting hip position in a controlled manner.
5. Complete all reps on one side, then switch to the other side.
6. Maintain an upright posture throughout the movement.

Tips

• The rotation should come from your core, not your arms.
• Keep your core engaged throughout to maintain stability.
• Move explosively but with control to maximize oblique engagement.
• Your feet may pivot slightly to accommodate the rotational movement.
• Focus on smooth, deliberate movements rather than jerky motions.
• Use a lighter medicine ball to establish proper form before progressing weight.