How to do the Half Kneeling Medicine Ball Woodchop
- Kneel on one knee, ball in both hands beside the kneeling-leg hip.
- Rotate and lift the ball diagonally above the opposite shoulder.
- Keep your hips facing forward and your arms nearly straight.
- Lower along the same path, then switch sides after all reps.
Full technique — 8 steps
- Kneel on one knee with the other foot flat in front and the front shin nearly vertical.
- Hold a medicine ball in both hands beside the hip on the kneeling-leg side.
- Tighten your stomach and keep your back straight.
- Rotate your torso and lift the ball diagonally across your body with your arms nearly straight.
- Finish tall with your arms extended and the ball above the opposite shoulder.
- Keep your hips facing forward as your torso turns.
- Reverse the path under control back to the low starting position.
- Complete all reps on one side, then switch your kneeling leg and repeat.
Common mistakes
- Pulling mostly with the arms
- Rounding through the lower back
- Twisting the hips with the torso
- Cutting the diagonal path short
Form cues
- Move through the trunk
- Keep hips square
- Finish high across body
- Tighten stomach each rep
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Half Kneeling Dumbbell Low-to-High Woodchop Same level
Barbell
No equipment
- Twisting Back Extension Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Tall Kneeling Dumbbell Woodchop
- This exercise Half Kneeling Medicine Ball Woodchop
- Harder Single Arm Dumbbell Cross Body Crunch
- Harder Side Plank Reach Through
Too hard for now? Start with the Tall Kneeling Dumbbell Woodchop.
Quick answers
What muscles does the Half Kneeling Medicine Ball Woodchop work?
Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.
When should I do the Half Kneeling Medicine Ball Woodchop in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Half Kneeling Medicine Ball Woodchop?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Half Kneeling Medicine Ball Woodchop?
Dumbbells: Half Kneeling Dumbbell Low-to-High Woodchop. Barbell: Tall Kneeling Landmine Rotation. No equipment: Twisting Back Extension.
What is an easier version of the Half Kneeling Medicine Ball Woodchop?
Tall Kneeling Dumbbell Woodchop (Beginner).
What is a harder version of the Half Kneeling Medicine Ball Woodchop?
Single Arm Dumbbell Cross Body Crunch (Intermediate), Side Plank Reach Through (45% of bodyweight).
