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.