Moves/Half Kneeling Chop

Half Kneeling Chop

ID: 377

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Exercise Type:
Core Rotate
Contraindications:
Lower Back Problems, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Both arms stay connected to the load; avoid one arm going slack.
  2. 2. Control the return — the eccentric is where the core works hardest.
  3. 3. Feet anchored and hip-width apart unless the drill specifically calls for a step.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

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

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

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