Instructions
Preparation
- Stand holding medicine ball with hands on each side of ball.
Place feet wide apart pointing outward slightly. Bend knees slightly.
Raise ball to side of head with arms bent.
Execution
- 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.
Comments
- Start slow, gradually increasing speed throughout set. Perform
prescribed repetitions or for time. Besides using heavier ball,
intensity may be increase 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.
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Classification
Force (Articulation)
Dynamic
- Hip
- Spine (Thoracic, Lumbar)
Static
- Spine (Thoracic, Lumbar)
- Shoulder
- Scapula & Clavicle
- Elbow
- Knee
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