As rotation is an integral part of any exercise program, the diagonal wood-chop is a great way to start any workout.  This tri-planar movement is a great way to begin incorporating rotation into your program.  To incorporate this movement into your warm-up, use a one – three kilogram ball.  To use this movement as an exercise, bump up the weight to anything heavier than three kilos.            

Start this exercise with the ball to one side and over your head.  Notice the foot pivot at the top and bottom of this movement.  This is very important to create internal rotation at the opposite hip which helps to load the glutes.  Foot pivot is also very important in helping to protect the spine.  Also, notice the slight curvature in the back at the bottom of the movement.  As long as it is controlled, this is exactly what we are looking for.  Start with a range of motion that is comfortable for you or your client/athlete and progress to the full range seen in the photos.