Videos
Instructions
- Sit on a Swiss ball and roll down until your upper back rests on the ball, feet flat, knees at 90°.
- Hold a medicine ball above your shoulder with one hand and support your head with the other hand.
- Engage your core and maintain hip stability.
- Rotate your torso diagonally, bringing the medicine ball towards the opposite hip.
- Keep your hips stable and elevated throughout the movement.
- Return to the starting position in a controlled manner and repeat.
Technical Tips
- Avoid hyperextending your neck; keep your head aligned with the spine.
- Prevent hip dropping by maintaining glute engagement.
- Perform the movement slowly to maximise oblique contraction.
- Do not use momentum; focus on controlled rotation.
Breathing Tips
- Exhale as you rotate and lower the medicine ball.
- Inhale as you return to the starting position.
Medizinische Einschränkungen
- Lumbar disc herniation
- Severe shoulder instability
- Acute cervical spine injuries
What muscles do diagonal woodchoppers on a Swiss ball work?
Diagonal woodchoppers on a Swiss ball primarily work the abs, especially the obliques, while also engaging the shoulders, lower back, and glutes for stability and control throughout the rotational movement.
Is the Swiss ball diagonal woodchopper safe for my lower back?
Yes, when performed with correct technique and core engagement, the Swiss ball diagonal woodchopper is safe and beneficial for your lower back by enhancing stability, but avoid it if you have lumbar disc injuries without professional clearance.
Can I do diagonal woodchoppers without a medicine ball?
Yes, you can perform diagonal woodchoppers without a medicine ball by using bodyweight only or substituting with a light dumbbell to maintain the movement pattern effectively.
Should I keep my hips stable during Swiss ball woodchoppers?
Yes, keeping your hips stable during Swiss ball woodchoppers is essential to isolate the abdominal rotation, protect your spine, and maximise the effectiveness of the oblique engagement.
The Diagonal Woodchopper on Swiss Ball is an advanced core exercise designed to enhance rotational strength, trunk stability, and functional coordination. By performing the movement on a Swiss ball, you increase balance and proprioceptive demands, engaging stabilising muscles throughout the trunk and hips. This exercise targets the abdominal muscles, particularly the obliques, while also activating the deltoids and spinal stabilisers to control the rotation and maintain body alignment. It is highly effective for athletes requiring diagonal power patterns and is frequently integrated into functional training and sports performance programmes. The added challenge of instability from the Swiss ball requires precise core engagement and hip control, which improves overall movement efficiency and injury prevention capacity. This woodchopper variation is ideal for those seeking to enhance rotational force transfer, improve dynamic balance, and strengthen the torso in multidirectional movement planes essential for daily activities and athletic performance.