Total Gym & Swiss Ball Exercises: Standing Chop

Core Training - Advanced Level - Obliques

This advanced exercise will test your strength, balance and coordination.  Because your feet are planted on the top side of a ball, anything less than perfect form simply will not cut it.  Start out with very light weight/sled settings until you have full control of the exercise movements.

Starting Position: 

• Set the incline of the TotalGym to a desired level.

• If desired add additional weight to the sled.  A pair of 20# dumbbells are placed in the photo.

• Place one of the TotalGym handles on one of the ladder hooks to anchor it in place.

• Stand on the Swiss ball with your body perpendicular to the line of travel of the sled.

• Grasp the free handle of the TotalGym with the “outside” handle (right hand in picture).

• Cover the outside hand with the inside hand (left hand in the picture).

Movements: 

• Slowly raise the sled by moving the handle away from the starting position.  Hold at the top.

• Slowly return the sled to the starting position.

Tips:

• It may take some practice simply to get accustomed to the movements of this exercise.  Practice the basic movements without any weight or even the sled.

• If unaccustomed to standing on a Swiss ball it will come out from under you in an instant.  Only attempt this exercise if you have good skills standing on the ball.

• Always keep a clear area around the ball in case you need to eject out of the exercise.

Exercise Progressions: 

• Increase the height of the sled.

• Increase the weights on the sled.

• Increase the speed of the motion.

Trainer’s Notes:

Previous Exercise Descriptions