Zirv Fitness
Strength exercise

Medicine Ball Reverse Woodchop

How to do it

  1. Stand with feet wider than shoulder-width, holding the medicine ball with both hands down near the outside of one hip.
  2. Brace the core and bend the knees slightly, loading the legs before driving the ball upward.
  3. Drive through the quadriceps and glutes to straighten the legs, rotating the torso as you sweep the ball up and across to the opposite shoulder.
  4. Let the calves and ankles finish the drive as you rise onto the balls of the feet at the top of the sweep.
  5. Exhale as you drive the ball upward and across, then inhale as you lower it back down to the starting hip position.
  6. Keep the movement powered from the legs and hips rather than yanking with the arms, which is the common fault in this chop.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Related Core exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Medicine Ball
Primary muscles
Core, Gluteus Maximus, Quadriceps
Measured in
Reps and weight