Chop from Half Kneeling with Cable Bar

This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.

Set-up: Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the foot is in relation to the knee, the greater the challenge. The front foot should feel as light as possible, enough to be able to pick it up and put it down. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment. Once the beginning position has been accomplished, grab the cable bar with both hands and place the top hand at the top of the cable bar.

Action: With both hands pull the cable bar to chest level, using the top arm press the bar out and down so that the opposite hand finishes next to the forward knee, while the other hand presses down to end by the downed hip.

Return: Under control reverse the motion to return the cable bar back to the start position.

Related Exercises

• Lunge Forward Double Arm Up with Two KB

  This is an advanced lunge movement performed with weights held in the rack position and challenges strength and proprioception in this pattern.
• Cable Bar Assisted Deadlift

  This exercise patterns the hip hinge in order to improve deadlift mechanics.
• Trunk Stability Rotation Knees Flexed

  This bottom up t-spine rotation challenging static position of the scapular.
• Foam Roller - Gluteal Muscle

  This helps breakdown any facial restrictions and improve glute flexibility.