Moves/Split Squat Chop

Split Squat Chop

ID: 144

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Exercise Types:
Core Rotate, Lower Squat
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep tension on the cable or band throughout — do not let it go slack at any point.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Engage the core before initiating any movement.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Slow the tempo to a 3-count rotation and 3-count return before adding speed or resistance.

Progression:

Combine with a lower-body load to create a full-chain rotational pattern.

Common Problems:

Rushing the return — the eccentric is as important as the concentric; control it.