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Medicine Ball Diagonal Chop, Straddle-Stance Squat-and-Rotate

IntermediateStrengthTier T3

You stand with a wide stance holding a medicine ball at your waist. You sweep the ball up over one shoulder, then drive it down and across your body while squatting and rotating.

Targets: Thoracic Spine
Muscles: Quadriceps, Gluteus Maximus, Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the ball gripped in both hands throughout; never throw or release it.
  1. A woman standing in a straddle stance, holding a medicine ball with both hands in front of her waist.

    Step 1 of 4

    Stand in a straddle stance with your feet shoulder-width apart, holding a medicine ball with both hands in front of your waist.

  2. The same woman, same stance, now with the medicine ball raised high above her left shoulder, torso rotated left.

    Step 2 of 4

    From the starting position, move the ball high above your left shoulder, rotating your torso to the left.

  3. The same woman, now squatting with the medicine ball down beside her right knee, torso rotated right.

    Step 3 of 4

    Move the ball down and to the right, squatting so the ball reaches a point beside your right knee.

  4. A woman standing in a straddle stance, holding a medicine ball with both hands in front of her waist.

    Step 4 of 4

    Stand in a straddle stance with your feet shoulder-width apart, holding a medicine ball with both hands in front of your waist.

Safety Information

Keep the medicine ball close to your body and your trunk braced throughout the diagonal sweep and the squat -- losing control of a weighted object during a combined rotation-and-squat increases the risk of a twisting strain. If you have a low-back injury, knee injury, or balance impairment, ask a physical therapist or physician before attempting this exercise, because it combines a loaded, rotational trunk movement with a squat. Stop and return the ball to the starting position at your waist with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the diagonal sweep or the squat. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.