Developing total body and multi-planar strength is important for weekend warriors and competitive athletes. Specifically, focusing on rotational strength in addition to triple extension will improve performance for sports activity. There are many applications for lifts and chops, but this column will focus on the standing version utilizing the Kamagon Ball..
Grasp the Kamagon Ball with both hands and begin in a squat position with the ball outside and below the left knee. The back should be in a neutral position. Next, extend the ankles, knees and hips while rotating to the right and lifting the ball up over the right shoulder (lift) in a controlled motion. Pause at the top position, and then return to the start moving back down through the same diagonal path (chop).

Repeat this sequence 10 times and then switch sides. Perform 2-3 sets on each side. Be cautious with form and do not allow the spine to flex and rotate during the movement as this creates undue stress on the lower back.

1. Increase the load.
2. Increase the speed of movement.

1. Reduce the load (take water out or use the smaller Kamagon Ball).
2. Decrease the range of motion.
3. Slow the movement down.

This exercise offers an alternative solution to using a traditional weight, plate or medicine ball with lifts and chops. The handles make it easy to grip and control. In addition, the water provides hydro inertia and an unstable object to contend with throughout the movement pattern.

This challenges all the muscles to work harder to control the movement. So, whether you prefer to focus on slow controlled training or explosive power, this training tool offers an effective option to integrate triplanar movement into the exercise program.

It offers strength and stability benefits along the kinetic chain, as well as applications for power development. For explosive training or metabolic work, you may opt to emphasize speed on the lift only if your focus is triple extension, or during both the lift and chop. This activity can be great as a standalone or part of a circuit.

Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for EXOS API at Raleigh Orthopaedic. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit


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