Band Chop on an Exercise Ball


The Band Chop on an Exercise Ball is a great way to build strength and stability in your triceps, shoulders, abdominal muscles and hips.

The Band Chop on an Exercise Ball forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires an exercise ball and a resistance band or tubing.  Alternatively, you could use a cable machine.

The exercise ball is often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.


  • Start by sitting on an exercise ball, holding a resistance band with both hands that is anchored above you and to your right.
  • Rotate your shoulders to the right.
  • Pull the band to your chest and then push it down and away to your left as you rotate your chest to the left.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat (with the band anchored above you and to your left).

Initiate the movement with your hips, rotating them away from the resistance band.

Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your triceps, shoulders, hips and abdominal muscles.


There are a number of other chop exercises in the Golf Loopy Train like a Champion System, you can see them by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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