1. Stand with your feet shoulder-width apart, knees slightly bent. If using a weight, hold a medicine ball or dumbbell with both hands in front of you.
2. Bring the weight over your head to one side of your body; this is your starting position.
3. In a controlled motion, swing the weight down diagonally across your body toward the opposite side, like you're chopping wood. As you do this, pivot your back foot and rotate your hips to engage the core.
4. Bend your knees slightly and bring the weight down to the outside of your opposite knee.
5. Reverse the motion to bring the weight back up over your head to the starting side, maintaining control throughout the movement.
6. Complete the desired number of repetitions on one side before switching to the other side.
Tips: If you are new to this exercise, start without weights to get the form correct. Keep your movements controlled to avoid any jerky motions that can cause injury. Engage your core throughout the exercise to maximize the benefits and ensure proper form. Breathe out as you bring the weight down and breathe in as you return to the starting position.
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