Half Kneeling Bottom to Top Chop

Purpose/Benefits

The half kneeling bottom to top chop is also known as the wood chop, which engages muscles in the core and shoulders. This exercise offers versatility because one can use different equipment like a dumbbell, resistance band, or a cable machine. In addition, it can be made more difficult by doing it in a standing position or easier by placing both knees on the ground. Another benefit of the bottom to top chop is that the movement can translate to daily life like swinging a golf or shifting to lift a container overhead. 

Execution and how to perform this exercise:

1. Begin by kneeling with one knee on the ground and the other leg bent in front at 90 degrees

1. Note that this exercise can be performed with a medicine ball, a dumbbell, or cable machine attachment 

2. Maintain a tall upright posture and keep the gaze forward

3. To target the right obliques:

1. Hold the weight in the bottom right corner side of the body with both hands

2. Allow the weight to travel diagonally until it ends at the top left corner 

3. Remember to:

1.  brace the core

2. Keep the hips forward by squeezing the glutes

4. Bring the weight back to the bottom right corner to mark one repetition

4. To target the left obliques:

1. Repeat steps 3a to 3d for the left side 

5. Perform 10 to 12 repetitions of two to three sets