Medicine Ball Low-to-High Woodchop — how to, muscles worked, alternatives

How to do the Medicine Ball Low-to-High Woodchop

Squat partway down, ball outside one hip.
Stand and rotate, driving the ball above the opposite shoulder.
Pivot the back foot as your hips turn.
Return to the low position, completing all reps on one side.

Full technique — 8 steps

Stand with your feet slightly wider than shoulder width, holding a medicine ball in both hands.
Bend your knees into a partial squat and turn to bring the ball outside one hip.
Tighten your stomach and keep your back straight.
Stand up and rotate your torso to drive the ball diagonally upward across your body.
Pivot the back foot as your hips turn toward the finish.
Finish tall with your arms extended and the ball above the opposite shoulder.
Reverse the path under control back to the low starting position.
Complete all reps on one side, then switch sides.

Common mistakes

Pulling mostly with the arms
Keeping the feet fixed while rotating
Rounding through the lower back
Cutting the diagonal path short
Skipping the leg drive

Form cues

Move through the trunk
Drive up from the legs
Pivot the back foot
Finish high across body
Tighten stomach each rep

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Medicine Ball Low-to-High Woodchop Beginner
Harder Landmine Rotational Lift to Press Intermediate

Quick answers

What muscles does the Medicine Ball Low-to-High Woodchop work?

Primary: Obliques 8/10, Quads 7/10. Also works: Glutes 6/10, Front delts 5/10, Abs 5/10, Lower back 4/10.

When should I do the Medicine Ball Low-to-High Woodchop in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

How many sets and reps of the Medicine Ball Low-to-High Woodchop?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.