Medicine Ball Single Leg Chop

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Medicine Ball Single Leg Chop

Instructions

Preparation

Stand holding medicine ball with hands on each side of ball. Raise ball above head with arms bent. Raise one foot up off floor.

Execution

Keeping one foot off of floor, lower ball to top of foot by bending over at hip while pulling elevated leg back. Bend supporting knee slightly while reaching down and placimg ball on foot. Immediately lift ball in opposite path. Stand upright while raising ball above head. Continue to raise and lower ball on one leg. Repeat by performing movement on opposite leg.

Comments

Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. If hip (ie: hamstrings) are sufficiently flexible spine may remain straight with no articulation (static).

Classification

 Utility: Plyometric
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Static

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