Medicine Ball Wood Chop – Rotation Exercise Progressions

The wood chop (low to high or high to low chop) exercise is a great exercise for those wishing to train ones core in the transverse plane. There are many variations on the wood chop exercise (chop and lift exercise or bent or straight arm movement as one moves across the mid line from a low to high or high to low start and finish position).  Add to this the many different tools that one can use (cable + handle, medicine ball or dumbbell) as well as positions one can adopt (seated, tall kneeling, split stance kneeling, standing split stance or standing bilateral or single leg stance) with either a static or dynamic movement pattern. Therefore you can see that the one exercise can be varied in many ways, not forgetting the sets, reps, speed of movement, rest breaks etc etc.  In the videos below you will see a few progressions starting from the ground and building to standing (going from increased stability to less stability effectively).  These are just a few different ideas and there are many other versions that could be added into this progression model.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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