How To Do Medicine Ball High-To-Low Chop

By: Chris Freytag, CPT

Chris Freytag performing a cross chop squat with medicine ball wearing a black top and workout pants

Medicine Ball High To Low Chop strengthens the core, legs and back and increases your calorie burn by raising your heart rate. This move uses a large range of motion, which is one of the keys to raising your heart rate. It also uses multiple muscle groups making your whole body work harder and increasing both the challenge of the muscle work as well as the heart rate. If you learn how to do Medicine Ball High To Low Chop you will get an all-in-one move: strength and cardio.

The Medicine Ball High To Low Chop starts with a basic squat. Make sure that in your squat motion you are sitting back on your heels and trying to get a nice, deep squat position. Then you can grab a medicine ball and add the “chop” or rotation to the squat. The chop is the movement that will strengthen the core and shoulders. Since your arms are going to be long and the ball will be far away from the center of gravity in your body, start with a lighter ball and work your way up once you can perform the move safely. If you go too heavy, too soon, you might risk injury in your shoulders or lower back.

The medicine ball is an excellent tool for strength training because it not only provides extra weight, but also because it offers unique movement options. Medicine balls come in a variety of sized anywhere from 2 pounds to more than 20 pounds. Be sure to choose the weight that is right for you. If you are unsure, start a little lighter and work your way to something heavier once you mast the move.

Try this Medicine Ball High To Low Chop in our workout 8 Medicine Ball Moves To Sculpt Your Core.

1) Stand with feet hip width apart holding ball in two hands up over right shoulder.

2) Bend knees and lower body into squat position as you pull the ball down toward left ankle.

3) As you stand back up, reach the ball back up over right shoulder. Repeat for desired number of repetitions and switch sides.

Targets: core, legs, back

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