The Medicine Ball Chops is a ballistic exercise for beginners to improve neural pathways for explosive shot production, body control and coordination.


The focus of the Medicine Ball Diagonal Chops is powerful core activation and explosiveness of upper extremities thereby emulating the movement mechanics during shot production.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Medicine Ball Chops Description

Medicine Ball Chops

Medicine Ball Chops

  1. Hold the medicine ball (MB) in both hands close to the trunk
  2. Take on athletic stance position (feet are in line with shoulders); look forward during exercise
  3. Take MB behind the head and fully extend the trunk
  4. Explosively flex the trunk and slam the MB into the ground; get head out of the way during MB rebound
  5. Catch MB and use speed of the MB rebound to accelerate trunk extension/flexion
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