Moves/Kneeling Chop

Kneeling Chop

ID: 234

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rotate to the point of tension in the end range, not until you lose spine position.
  2. 2. Both arms stay connected to the load; avoid one arm going slack.
  3. 3. Imagine the spine as a fixed axis — rotation happens around it, not along it.
  4. 4. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

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

Common Problems:

One arm going slack mid-rotation — keep both arms engaged on the implement throughout.