Moves/kb stepping alt lift and chop

kb stepping alt lift and chop

ID: 1088

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Exercise Types:
Core Rotate, Lower Hinge
Contraindications:
None
Equipment:
Kettlebell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Speed of rotation should be deliberate; power can be added once mechanics are clean.
  2. 2. Maintain upright posture; leaning back or forward offloads the target muscles.
  3. 3. Engage the core before initiating any movement.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

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:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.