A variation of the Standing Wood Chop, the Kneeling Chop involves less legs and limits twisting of the hips (allowing the waist to dominate the movement).That means that your obliques will be more isolated, forcing them to work more.
Wood chops and oblique exercises are highly recommended for anyone that competes in boxing, kick boxing, baseball, cricket, swimming, golf, tennis, sprinting, and any other sport that involves a lot of torso twisting!
This exercise makes cardio fun and is a great way to deal with stress! Imagine your boss’s face, or a pile of all the problems in your life, on the floor in front of you. Take the medicine ball and smash it to pieces! Repeat. Repeat. Repeat! Haha!
Keep your back straight, so that you are using your legs to pick the ball up. Also, be sure to bend at the hips when slamming the ball through the floor to ensure that you are using your core and entire body rather than just your arms.
Recommended weight for women is 8+kg and for men is 12+kg. If the ball is too light you are less likely to use your whole body.
– Finding an experienced trainer to teach you how to clean and press safely and properly would be the first point.
– Keep back straight and core tight.
– Explode from the legs while driving the elbow on the working arm towards the ceiling with the hand and KB underneath.
– As your posture becomes erect the movement should become more controlled as you flip the KB around the side (not over the top) of your wrist, so that it lands softly against the outside of your biceps (be sure to keep your arm snug against your chest at this point).
– Explode from the legs up into your shoulder in order to drive the KB overhead.
Tay Gabbidon – Personal Trainer & Nutritional Therapist – Oxford, England – www.immortal-training.com