Moves/Split Squat Straight Arm Chop

Split Squat Straight Arm Chop

ID: 424

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Exercise Types:
Lower Step, Lower Squat
Contraindications:
Knee Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the pelvis level — avoid hip hiking on the supporting side.
  2. 2. Engage the core before initiating any movement.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.