The Chop Squat

A great, dynamic, and functional exercise is what I call the "Chop Squat." To perform this exercise you will need a medicine ball or some kind of weight you can grasp with both hands.

Begin by holding the ball/weight over your head with both hands. Place both feet approximately shoulder width apart (it's better to err on the side of too wide of a stance with this particular exercise). Be sure that both feet are facing directly forward. As you begin to squat lower the ball/weight to the floor being sure to keep both elbows straight throughout the motion. Maintain the knees in direct alignment with the toes keeping your weight on your heels. Stick your bottom out as you squat and keep your chest up and eyes/head forward. As you reach the bottom of the squat the ball/weight should touch the floor between your feet (or at least be near to the floor). In order to protect your spine be sure not to round your back at any time during the squat. If you cannot maintain a neutrally positioned spine throughout the exercise either shorten the squat (not as deep) or choose a lighter weight. The Chop Squat is completed when you reverse the motion and return to the starting position. That is, standing up straight and raising both arms overhead keeping the elbows locked throughout the motion.

Perform 10-15 repetitions doing 2-3 sets based on your current fitness level. When performed correctly this exercise will strengthen every muscle in your body. I will try to post a picture or video clip of this exercise soon.