This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

Benefits
Wood chops focus on your core, but by working your entire body, from toe to fingertips. It demands strength and stretch.

Muscles Worked
Abdominals (All)

Starting Position
Stand upright with a medicine ball held in both hands, with arms straight down in front of you.

Exercise

1. From the starting position, bring the ball to the side, so that it is held over one hip.
2. Contract your abs and turn slightly toward the ball to generate a slight twist.
3. Then, bring the ball across your body and upward in a rising, crossing motion to the opposite side, using your abs to turn your upper body slightly to follow the ball. You are moving from low on one side to high on the other, keeping your arms extended and using your abs to cross.
4. Bring the ball back across to its starting point, following the same crossing trajectory with arms and shoulders, to complete the movement.
5. Complete an entire set on one side before switching the ball to the other side.

Variation
You may also do this exercise seated on a stability ball, with your knees bent and feet flat on the floor.

About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.