Medicine Ball Chops
The med ball chop drill is one of my favourite protocols. I like it as a warm up routine because with proper technique applied the movement can apply itself over a large number of other exercises like deadlifts for example. It is a total body exercise so it is great for conditioning also, meaning getting you fit!
The best thing about this drill however is that it is great at teaching you to hinge from your hips, so what I hear you say, if you cant hinge from your hips expect a visit from you friendly neighbourhood chiropractor or physio any time soon.
Heres how you do it,
Start with the ball(you can use a water bottle or any weight really) and get in the position shown, its a sort of a duck arse pose!(funny names help me remember anyway),
Swing the ball up in the air whilst maintaining a solid core and squeeze the bum muscles at the top of the movement.
Bring the ball back down, never never round your back at this stage keep your spine tall and butt up in the air. What i mean here is not to look like a hunchback whilst coming down.
How many
Do 3 sets of 12 reps, only use between a 2kg and 4kg weight. Happy Training.
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