Balance: "Cone Chop"

A great workout for "Buns of Steel" as well as balance!

1. Stand on 1-leg with static balance before chopping.

2. With control, slowly chop down for the tennis ball on top of cone as the up leg goes back.  Try to think about making a "T" shape as you go down towards ball.

3. Pick up ball and stand up straight then slowly place ball back on top of cone with another chopping movement.

4. Repeat by picking ball up 5-10x on one leg then switch to other leg for 5-10x.

Tips: The Chop is another good cone exercise in addition to the Cone Reach.  The Chop is harder than the reach and requires a lot more hip and core stability.  One added benefit is a MAJOR glute challenge as you extend the hips upon standing--Buns of Steel baby!

• Most of the people I have worked never get to the Chop because it is so much harder.  If the Chop is too hard and you need to decrease difficulty, stick with the Cone Reach.  To increase difficulty, see my Cone Clock Reach with Hands.

• After you master these movements slowly with control, try "snatching" the ball off the cone when you pick it up and stand.  The extra speed will require more core and hip stabilization as you "brake" to stop the movement on top.  Place the ball back down with control then snatch fast again as desired.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 9.17.07)

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