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Medicine Ball Chop

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  Primary Muscle Group: Shoulders and Quads

Muscle Groups Worked in This Exercise: Shoulders and Quads

Preparation: Stand in a slightly wider than shoulder with apart feet position. Knees also slightly bent. Hold a medicine ball in both hands and positioned over your head.

Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution: Begin the exercise movement by swinging the medicine ball down in front of you as if you are going to throw the ball between your legs as you also squat down and bend your knees further. Keep your upper body as straight as possible focusing on swinging the ball down and through. Repeat the movement.

Here are a few suggested alternative exercises:

  • Ball Dumbbell Front Raise
  • Ball Dumbbell Overhead Press
  • Ball Prone Reverse Fly
  • Band Front Raise
  • Band Lat Raise
  • Band Reverse Flys
  • Band Shoulder Press
  • Band Upright Row
  • Dumbbell Front Raise
  • Dumbbell Lat Raise
  • Dumbbell Rear Delt
  • Dumbbell Upright Row
  • Rear Delt Fly - Machine
  • Seated Arnold Press - Dumbbell
  • Seated Dumbbell Press
  • Seated Rear Delt Row - Machine
  • Seated Shoulder Cable Press
  • Shoulder Cable Press
  • PowerBlock Dumbbells