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How to Do a Kneeling Chop Exercise with a Medicine Ball

Learn how to do a kneeling chop exercise with a medicine ball from certified personal trainer Amanda Edell in this Howcast ab workout video.


So, I'm going to demonstrate how to do medicine ball kneeling chops. So, usually what I do if I had a cable machine, we would probably be doing side chops on the cable machine. If you have access to that, what I'm showing you here and what I'm queuing you on here, you couldn't definitely apply when doing something on the cable machine.

So, I'm going to show you how to do a medicine ball chop going in a diagonal direction.

So, you're going to engage your core first and foremost. What I mean by that is you could tilt your pelvis under this way and make sure your abdominals are very active and engaged. So, if I was to tilt my pelvis out this way, I'm letting my rib cage kind of go and my abs aren't engaged the same way as they are when I'm tilted forward. So anytime you're kneeling, you want to make sure you're engaged in the center.

You're going to take your medicine ball. You're starting out right in the center. This is a five pounder I got here today. This is probably too light for some people. It depends where you are in your fitness level. If you don't feel it at all, if you want more of a challenge, definitely go up in weight. I would start out with a lighter ball though, just to make sure that you're getting the movement pattern down right.

So again, abs are engaged. My shoulders are back. You're holding the medicine ball in the center. What you're going to do is you're just going to chop to the side, bring it back, chop to the side, bring it back. So what you're doing is you're working your internal external obliques as well as your transverse abdominals. So, go 15 to 20 reps, slight bends in the elbow. You're going to go one direction 15 to 20 reps, and you're going to come out to the side on the other direction.

And that's how you do side chops using a medicine ball.

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