Full chain
Half-Kneeling Chop
Turn through a steady pelvis so the low back is not the rotator.
8 per side
Band
Form stills · coming
Why we use it
Turning has to go through a steady pelvis so the low back is not the thing that rotates.
Start here
Half-kneel, inside knee down. Chop a band from high and outside down to low and inside.
How to
- 1Half-kneel (one knee down). The inside knee is the one down, toward the band.
- 2Chop a band from high and outside down to low and inside.
- 3No band? Press the hands in front of the chest and do not let a band (or a partner) turn you. Hold still for 20 seconds.
Feel for
The down-knee glute working. A little turn of the ribs. Pelvis still facing forward.
Breathing
Breathe out as you chop down. Breathe in as you return with control.
Do this
- — Down-knee glute stays on. Pelvis faces forward.
- — The ribs turn a little. The pelvis does not.
- — Breathe out as you chop. Breathe in as you return with control.
Common mistakes
- — The down-knee hip hikes.
- — Using the arms only, torso frozen or wildly twisting.
Regression · Progression
Easier: Hold still in the same stance, hands in front of the chest, 20 seconds.
Harder: Both knees down, then standing.