Exercise Library

Cross Chop



The cross chop is a rotation trunk exercise that can be done with a range of implements.
 
 
Execution
 
Hold a weighted implement (kettlebell, plate, sandbag, medicine ball, etc.) in both hands with the feet shoulder width or slightly wider. Rotate the trunk to hold the implement at the side of one hip to establish the starting position. From here, rotate the trunk powerfully, pivoting on the foot away from which you’re rotating, and swing the implement across your body and up above the shoulder opposite the starting hip. Return to the starting hip with speed but in control—emphasize the power of the movement up to the shoulder rather than back down to the hip.
 
 
Purpose
 
The cross chop trains rotational trunk strength to help overall trunk and hip stability.  
 
 
Programming
 
Cross chops should be done for sets of 10-30 reps per side.
 
 
Variations
 
Cross chops can be done with elastic bands or cable weight stack machines, but in these cases should generally be done with a more controlled tempo.  
 
 
See Also
 
Standing twist
Russian twist
Windshield Wiper
 




1 Comments
 

Mike 2015-08-15
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