Half-kneeling chop

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Objective

The half-kneeling chop is a three-dimensional, flexion and rotation movement to strengthen the upper back, the posterior shoulders, the chest and the arms and to improve core and hip stability. The chop is performed from a high to a low position, over big amplitude.

The half-kneeling chop corrects core-imbalances and addresses the weaker links in the movement pattern.

Starting Position

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Execution

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Coaching Keys

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Variations

  • Stability ball seated chop

    The stability ball seated chop is an intermediate level exercise that targets all the muscles of the upper body. Balancing on the stability ball gets the muscles of the core even firing more.

  • Standing chop

    The standing chop targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms. This exercise is suitable for intermediate and advanced fitness levels.