Featured Exercise: Med Ball Chops

The UW Health Sports Medicine Fitness Center presents some time-saver strength movements. With many of us experiencing greater demands on our time, having a program that incorporates multiple movement patterns can really create efficiency for one's schedule.



Find an open space free of obstacles with room to move, including room above your head. A single "medicine ball" is necessary; however, you may want to practice the movements without any weight first to determine your ability to perform them well.



Performing these exercises will enhance upper and lower body strength, in addition to improved balance and coordination. With the specific exercises in the video demonstration, your arms and shoulders will certainly be tested. The multisegment, sequential movement will challenge and train your body to move as an efficient, coordinated unit.


Sets and Progressions


Share This StoryA training progression would likely occur over the course of weeks or months depending on your initial level of fitness and your ability to pick up some of the nuances of each movement. Start by doing one set of 10 to 15 repetitions of each exercise, using the lightest possible weight you can do successfully.


Evaluate your body's response to the use of any weight using that feedback as a guide to help you determine how aggressively you can advance yourself. Upon mastery of the exercise, bump yourself up to two to three sets of each.


Video Examples


Fitness Center senior exercise physiologist Jude Sullivan demonstrates two combination strength techniques that have an upper body emphasize.



Med Ball Chop
Med Ball Diagonal Chop
Med Ball Chop and Twist