Ball Woodchop

Teaching points

• Stand with the feet wider than shoulder width apart, holding the ball at arms length in front of you
  
  
• Rotate at the waist and bend the knees and hips, swinging the ball close to the ground by your foot
  
  
• Reverse this movement, back to the starting position and continue through until the ball is above the opposite shoulder

Muscles worked

• Internal Obliques
  
  
• External Obliques
  
  
• Quadratus Lumborum

Alternative exercises

• Medicine ball twist
  
  
• Twisting crunch
  
  
• Sitting twist with a resistance band
  
  
• Standing twist with a resistance band

Related injuries

• Abdominal strain
  
  
• Lower back pain