Strength

Half Kneeling Med Ball Lumberjack

The Half Kneeling Med Ball Lumberjack exercise develops strength and stability for core and shoulders, simulating physical tasks like golf or baseball swings. The half-kneeling position promotes lower body stability with a high to low chopping motion.
View all exercises
Half Kneeling Med Ball Lumberjack instructions
Step-by-step instructions
1
Begin in a half kneeling position with one knee on the ground and the other foot placed forward in line with your hip.
2
Hold a medicine ball with both hands, resting it on the outside of your front-most thigh.
3
With a stable core and upright posture, generate power to swing the ball up and across your body to the opposite shoulder.
4
Control the ball as you bring it back down in the same pattern back to the starting position.
5
Repeat with the opposite knee forward and the ball starting on the outside of the opposite thigh.
Begin in a half kneeling position with one knee on the ground and the other foot placed forward in line with your hip.
Hold a medicine ball with both hands, resting it on the outside of your front-most thigh.
With a stable core and upright posture, generate power to swing the ball up and across your body to the opposite shoulder.
Control the ball as you bring it back down in the same pattern back to the starting position.
Repeat with the opposite knee forward and the ball starting on the outside of the opposite thigh.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Overhead Squat with trainwell
Dumbbell Overhead Squat
The Dumbbell Overhead Squat enhances full-body strength, shoulder stability, and core power. This exercise, involving squats with overhead dumbbells, targets legs, glutes, arms, and core, boosting strength, flexibility, and endurance.
Try it out
Strength
Barbell Hang Clean with trainwell
Barbell Hang Clean
Barbell Hang Clean is a full body workout, targeting leg, arm, and core strength. It improves explosive power, coordination and involves lifting a barbell to your shoulders from a hanging position.
Try it out
Bodyweight
Yoga Ball Plank Shoulder Tap with trainwell
Yoga Ball Plank Shoulder Tap
Yoga Ball Plank Shoulder Tap is a balance-boosting exercise targeting shoulders, abs, and arms. The routine involves holding a plank position on a yoga ball and tapping each shoulder alternately, enhancing stability, endurance, and core strength.
Try it out
Start your fitness journey today
Enjoying exercises like Half Kneeling Med Ball Lumberjack, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer