Maximize your Chops and Lifts by following this expert instruction on how to perform the exercise properly and vary your setup for targeting specific problem areas with precision.
Chop and Lift corrective exercises have been a FMS staple for years - with good reason. Lee Burton covers the important considerations in selecting and performing variations of the Chop and Lift.
Proper half-kneeling setup is key and aligning yourself with a board (around 4”) will help with consistency. Both knees should be bent at 90 degrees, with the front knee aligned over the ankle and the back knee aligned under the hip, shoulder and ear. The back toe should be in line with its leg and pointed if the goals are improved hip stability and core stability. There should be no spinal flexion or extension.
Use the Functional Movement Screen to determine if you need to focus on half-kneeling or tall-kneeling exercises, for example: lunge asymmetry points to half-kneeling whereas squat problems point to the symmetry of tall kneeling. Common mistakes are not performing distinct pull and push movements and working toward the wrong knee: chop to the down knee and lift to the up knee.
To vary the effectiveness of the exercise, you can alter your angle from the source of resistance: Start at 45 degrees, 90 degrees over your shoulder provides core engagement and works the anterior structures and 90 toward the resistance works the posterior structures. Hand position also matters, with a narrow grip providing more work for the upper body (PNF patterns) and a wide grip maximizing core engagement.
Motor Control (Balance + Stability) Flow with Gray Cook
• Motor Control (Balance...
3 Core Stability Training Exercises
• 3 Core Stability Train...
0:00 Intro
0:11 Proper Setup
2:11 Choosing the Right Base of Support
3:09 Proper Technique
4:22 Angle Variations
6:14 Grip Variations
7:08 Performing the Lift
7:28 Final Thoughts