MED BALL LATERAL CHOP

MB Lateral Chop is an explosive throw performed in the frontal plane. A one side dominant movement pattern can create functional asymmetries and deficiencies involving both forward flexion and lumbar extension. Your torso has four functional “Straps” as we call them. Two in front, two in back. These “Straps” or movement patterns, control both the flexion and extension of the shoulder to the opposite hip. The Med Ball Lateral Chop prioritizes the movement engaging the two front “Straps” relative to the function and stability of Forward Flexion. The MB Lateral Chop can address and improve asymmetries by improving strength and function of these often-deficient movement patterns. This movement allows for thoracic rotation and should be performed with maximal speed and effort. A great deal of hip stability is required to allow for quick thoracic rotation. The release of the medicine ball along with progressively difficult stances place a big emphasis on hip stability and forward flexion in the deceleration phase. 

Med Ball Lateral Chop: Step In

• Begin in athletic stance, feet hip width apart, perpendicular and 3ft away from the wall.
• Grap the Medicine ball on either side, fingers pointed away, thumbs up
• Both thoracic and hip stability are required throughout this drill
• With arms extended, lift the ball away and over your outside shoulder
• Try not to arch your back as you get arm extension overhead.
• Your thumbs on the ball will remain pointing upward throughout the toss
• Lunge forward into a proper split stance with the outside leg as you toss the ball.
• Forward leg shin angle is vertical with rear leg straight and on the ball of your foot. Body weight should be 60/40 front to back
• With force, attempt to toss the ball across your body
• The ball should one hop, first off the floor and then off the wall back to you.
• Neither your hips nor your shoulders should rotate throughout the toss. Nor should you lean in any direction.
• The MB Toss must be performed with 100% Effort. You cannot toss the MB hard enough