Kneeling High-Low Anti-Rotation Chop
Strengthen your core and improve stability with this anti-rotation exercise. Resist the pull and build a rock-solid midsection!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a cable machine with a handle attachment placed at a high position.
2. Kneel side-on to the cable machine, roughly an arm's length away, with your outside knee (the one furthest from the machine) on the floor and the inside knee up.
3. Grasp the cable handle with both hands, your inside hand (the one closest to the machine) should be on top.
4. Engage your core, keeping your hips and torso square to the front.
5. Start with your hands next to the shoulder that is closest to the cable machine, arms fully extended, and the cable under tension.
6. In a controlled motion, pull the handle down and across your body to the opposite hip. Your torso should remain stationary; resist the rotation.
7. Slowly reverse the motion back to the start position while maintaining tension on the cable and keeping your core braced.
8. Complete the desired number of repetitions on one side before switching to the other side.
Make sure to perform the exercise in a controlled manner, focusing on engaging your core muscles to resist the rotational force of the cable. It's important to maintain proper form to avoid injury and to derive the maximum benefits from the exercise.
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