Intermediate
Half-Kneeling Rotational Chop
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Half-Kneeling Rotational Chop increases rotary core strength and stability while also working the biceps, triceps, and deltoids. It also helps to improve balance because it is easier to stabilize your body than withstanding. It teaches you to align your pelvis and rib cage more easily.
Exercise Instructions
-
Step 1
Attach the rope attachment to the highest level of the cable machine. Stand on the floor with your working-side knee bent (facing the weight stack) at a 90-degree angle. Hold the rope in an overhand grip, with your hands shoulder-width apart. Tilt your shoulders towards the rope, your torso looking straight ahead. -
Step 2
Squeeze your torso, squeeze your buttocks, and use your torso to pull the rope down and across your body, past your opposite thigh, keeping your arms straight. Return to starting position.
Muscle Groups
Half-Kneeling Rotational Chop targets Abs, Hips, Lower Back, Shoulders as seen below.
Exercise Tip
- Don't overexert your lower back, but focus on keeping your spine high and straight.
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Kneeling Woodchopper
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