The half-kneeling rotational chop increases power and strength throughout the core, more specifically, the obliques. The half-kneeling position is a slight variation to the standing and kneeling rotational chop exercises. The half-kneeling variation helps to improve balance because it is easier to stabilize your body than with standing. It is also a great way to mimic being on a single leg, but with less stability demands. It teaches you to align your pelvis and rib cage more easily. When the pelvis and rib cage are aligned properly, you are in the most efficient position to stabilize the core and keep the back healthy. This position will teach you to effectively engage the abs.
Instructions
Clip a rope attachment to the highest level on a cable machine. Kneel on the floor, with the knee of your working side (facing the weight stack) bent to 90 degrees. Grab the rope with an overhand grip with hands shoulder-width apart. Angle shoulders toward the rope with torso facing forward.
Brace core, squeeze glutes, and use your torso to pull the rope down and across your body, past your opposite hip while keeping your arms straight. Return to the starting position.
Trainer’s Tips
Do not hyperextend your lower back, but concentrate on keeping a tall and straight spine.
