Woodchop (Medicine Ball)

A rotational core exercise where you twist your torso while holding a medicine ball, developing anti-rotation strength and power.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball with both hands.
2. Position the ball on one side of your body at waist height.
3. Rotate your torso, bringing the medicine ball diagonally across your body toward the opposite shoulder.
4. Perform the movement explosively if working with power, or in a controlled manner for strength.
5. Return to the starting position with control.
6. Complete all reps on one side, then switch sides.

Tips

• Generate rotation from your core; avoid excessive arm movement.
• Keep your hips relatively stable during the rotation.
• The medicine ball can be held at various heights to target different core regions.
• This exercise develops rotational power important for athletic movements.
• Perform controlled repetitions to maximize core engagement.