Stand holding medicine ball with hands on each side of ball. Place feet wide apart, pointing slightly outward. Bend knees slightly. Raise ball to side of head with arms bent.
Bring ball downward diagonally around front of body to side of opposite hip by rotating torso and bending forward slightly while pulling ball across body. Immediately return to original position in opposite path by rotating and bring torso back upright while pulling ball to side of head. Repeat chops. Continue movement with ball held near opposite side of head.
Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. Besides using heavier ball, intensity may be increased somewhat by holding ball slightly further away from body. Since hips are slightly bent, technically some hip adduction / abduction occurs along with internal / external rotation. Knee extension could be considered either dynamic or static since only slight movement occurs under significant resistance.
- Spine (Thoracic, Lumbar)