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Diagonal Woodchopper on a Swiss Ball

IntermediateStrengthTier T3

You roll down on a stability ball until your upper back rests on it, with your feet flat, knees at ninety degrees and hips raised. You hold a medicine ball above one shoulder and support your head with the other hand, then rotate your torso diagonally.

Targets: Spine Chain (Full Spine)

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, stability_ball

Home Options

  • stability ball + medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the ball and roll down until the upper back rests on it; feet flat, knees at ninety degrees, hips held elevated.
  • Hold the medicine ball above one shoulder with one hand; support the head with the other hand; engage the core.
  1. He lies with only his upper back and shoulders resting on the large stability ball, his feet flat on the floor and his knees bent at ninety degrees, his hips lifted level so his body forms a straight bridge from shoulders to knees.

    Step 1 of 5

    Sit on the ball and roll down until your upper back rests on it; feet flat, knees at ninety degrees, hips elevated.

  2. Bridged on the ball with his hips still elevated, he holds the medicine ball above his right shoulder in his right hand with the elbow bent, his left hand cupped behind his head supporting it, his chin level and his core engaged.

    Step 2 of 5

    Hold the medicine ball above one shoulder with one hand and support your head with the other hand; engage your core.

  3. His torso has rotated diagonally so the medicine ball in his right hand has travelled down across his chest toward his left hip, his trunk turned with the movement, his left hand still behind his head, his hips still held level on the ball.

    Step 3 of 5

    Rotate your torso diagonally, bringing the medicine ball toward the opposite hip; keep your hips stable and elevated.

  4. Rotating back under control, his torso is squaring to face up again while the medicine ball rises back toward the above-shoulder hold, his hips still elevated, his feet still flat - mid-return, not yet arrived.

    Step 4 of 5

    Return to the starting position in a controlled manner and repeat.

  5. He lies with only his upper back and shoulders resting on the large stability ball, his feet flat on the floor and his knees bent at ninety degrees, his hips lifted level so his body forms a straight bridge from shoulders to knees.

    Step 5 of 5

    Sit on the ball and roll down until your upper back rests on it; feet flat, knees at ninety degrees, hips elevated.

Breathing

  • Exhale as you rotate and lower the medicine ball; inhale as you return to the starting position.

Safety Information

Avoid a hyperextended neck, keep the head aligned with the spine, and keep the glutes engaged to keep the hips from dropping. Keep the movement slow to maximise the oblique contraction and free of momentum. Caution: keep the hips stable and elevated throughout the rotation. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.