CORE: "Stability Ball Back Chop"
(30-30-30 Matrix Exercise #1)
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Split feet WIDE for a good base of support.
Reach HIGH for maximum benefit!
Get on ball face down with center of
gravity shifted slightly back towards feet.
Split feet wide for good base of
Extend arms straight out over head and
Fold down over ball (flexion) as you
"chop" and bring hands close to ground. The "chop" motion resembles wood
chopping with an axe.
Lift torso back up while extending arms
up high as you arch spine backwards (extension).
If the extension is too difficult with
fully extended straight arms, fold arms across chest. This will
bring the weight in closer to your core making it easier to extend or raise up
seconds (10-15 reps) or do this as part of
30-30-30 Back/Shoulder Matrix.
This is Exercise #1 in my 30-30-30 Matrix.
Go to 30-30-30 Matrix
Tips: The key is getting enough weight onto your
feet and splitting your feet really wide. If your weight is too high,
your center of gravity will be directly over the ball causing you to
"teeter-totter" or roll forward during flexion. "Anchor" your weight
into your feet which helps stabilize you and the ball. If your feet
are too narrow, the ball will be too hard to control and this will decrease
the quality of work you can do for your low back. Prioritize back
strength over lateral stability challenge with this exercise.
The SB Back Chop is truly one of the best back extensor
exercises I have found. It's very easy to do for beginners yet can be
made challenging by adding repetitions or more resistance by holding a light
medicine ball of 2-4k out in front of your body. I would not use a med
ball heavier than about 4k because it tends to limit the amount of back
extension. One of the nice secondary benefits to this exercise is the
degree of "extension" it provides which helps increase spinal mobility.
I do not suggest sacrificing a good extension and mobility benefits just to go
extra heavy with a ball. You want the right amount of resistance you can
control with a full range of motion whether that resistance is just arm weight
or a med ball.
This is also Exercise #1 in my 30-30-30 Stability Ball
A related exercise for the front side of
core is the Stability Ball ABS Chop.
to buy a good Stability Ball
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
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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