Purpose/Benefits

The half kneeling top to bottom chop is meant to engage the abdominal muscles, specifically the sides which are called the oblique muscles. Since this exercise engages the core, it can help to improve strength and stability in other aspects of daily life. This exercise offers versatility as it can be performed with bodyweight or a dumbbell or cable machine. The half kneeling portion of the exercise is meant to serve as a progression for the chop, especially for individuals who want to perform the standing variations. If this is the first time performing a chop, a better starting point would be to kneel with both knees on the ground. 

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 top right corner side of the body with both hands

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