Wood Chop with Medball

The Wood chop with medball is a functional exercise that targets the core, shoulders, and obliques. Here are step-by-step instructions for performing wood chops with a medicine ball:

Video Instructions on How to Do Medicine Ball Wood Chops

Equipment Needed:

  • Medicine ball


  1. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Hold the medicine ball with both hands, gripping it firmly.
  2. Body Alignment:
    • Keep your back straight and your core engaged.
    • Position the medicine ball in front of you at hip level.
  3. Initial Movement (Downward):
    • Inhale and pivot on your back foot as you lower the medicine ball diagonally across your body towards the outside of your opposite knee (e.g., if you’re holding the ball in your hands on the right side, bring it down towards the left knee).
  4. Full Range of Motion:
    • Engage your core muscles as you perform the downward movement.
    • Allow your hips to rotate naturally as your torso twists.
    • The medicine ball should end up near the outside of the opposite knee.
  5. Return Movement (Upward):
    • Exhale and, using your core muscles, reverse the movement by raising the medicine ball diagonally across your body.
    • Pivot on your back foot as you bring the ball back to the starting position.
  6. Repetition:
    • Perform the desired number of repetitions on one side before switching to the other side.


  • Start with a light medicine ball and gradually increase the weight as you become more comfortable with the movement.
  • Focus on controlled and deliberate movements to engage the muscles effectively.
  • Keep your knees slightly bent throughout the exercise to maintain stability.
  • Do not use excessive force; let the core muscles do the work.
  • Perform the exercise in a slow and controlled manner to maximize its effectiveness.

Common Mistakes to Avoid:

  • Avoid using your arms alone to move the medicine ball; the power should come from your core.
  • Don’t compromise form for the sake of speed. Slow and controlled movements are more effective and safer.
  • Ensure that your knees are slightly bent to prevent strain on your lower back.

As always, if you have any pre-existing medical conditions or concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine.