Chop and lift

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The chop and lift are excellent exercises to functionally strengthen the upper body and core. The chop and lift can also be used to correct imbalances between muscle groups or movement patterns.

The chop is performed from a high to a low position and the lift is performed from a low to a high position. They are performed over big amplitude, crossing the midline of the body.

The chop and lift cannot be classified as pushing or pulling, because both opposing movement patterns are combined. These exercises activate every muscle in the upper body and place a high demand on the core to stabilise the movement.

  • Half-kneeling chop

    The half-kneeling chop is a beginner exercise that targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms.

  • Half-kneeling lift

    The half-kneeling lift activates every muscle in the upper body and places a high demand on the core to stabilise the movement. This exercise is suitable for all fitness levels.

  • Half-kneeling PNF rotational chop

    The half-kneeling PNF rotational chop strenghtens all the muscles of the core and upper body in all three planes of motion. The torso rotation generates a strong contraction of the obliques. This exercise is suitable for intermediate and advanced fitness levels.

  • Half-kneeling PNF rotational lift

    The half-kneeling PNF rotational lift activates every muscle in the upper body and places a high demand on the core to maintain proper form. The torso rotation generates a strong contraction of the obliques. This exercise is suitable for intermediate and advanced fitness levels.