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Kettlebell Half Kneeling Chop
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A diagonal chop from the shoulder to the opposite hip in a half kneeling stance. It trains the trunk to control rotation while the hips stay still.
How to do it
Half kneel and hold a light kettlebell by the horns beside the shoulder on the side of the up knee. Bring it down and across your body to outside the opposite hip, then return along the same line under control.
Common mistake
Turning the hips to move the bell. Keep the hips square and move from the trunk and arms. If you lose balance or the low back hurts, use a lighter bell or a band.
Helps with
- Core control
- Low back pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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