Chop
ID: 10
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- Exercise Type:
- Core Rotate
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Breathe consistently — match breathing to movement rhythm.
- 2. Both arms stay connected to the load; avoid one arm going slack.
- 3. Avoid compensation patterns; if form breaks, address the limiting factor.
- 4. Keep tension on the cable or band throughout — do not let it go slack at any point.
Regression:
Reduce the load or lever arm. Perform seated to remove the standing stability demand.
Progression:
Add a plyometric or power element — rotational med ball throw — once strength is established.
Common Problems:
Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.