Half Kneeling Woodchop
RotationbilateralBeginner
Equipment Needed
Medicine Ball, Dumbbell
Target Muscle Group
Full Body
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor. Hold a medicine ball, dumbbell, or cable handle at your hip on the side of your grounded knee. 2. Engage your core and rotate your torso to bring the weight diagonally across your body, aiming to finish with the weight above your opposite shoulder. 3. Keep your back straight and avoid excessive twisting in your lower body as you perform the movement. 4. Control the return to the starting position, maintaining tension in your core throughout. 5. Repeat for the desired number of repetitions, then switch sides to work the opposite side.",
