Medicine Ball Arch Chop

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Medicine Ball Arch Chop


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Extension
Intensity: Low



Stand holding medicine ball with hands on each side of ball. Place feet wide apart, pointing approximately 45° outward and knees slightly bent. Bend over and place ball near outside of one foot.


Raise ball up to side and up over head so torso is upright. Bend over to opposite side and lower ball down to outside of other foot. Repeat with opposite movement, alternating raising and lowering ball back and forth between sides.


Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. See Spot Reduction Myth.

Force (Articulation)


Exercise Directory | Plyometrics: Function & Intensity / Type

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