00:00 - 00:05This is Brent, coming at you with one of our more advanced core exercises. So if
00:05 - 00:08you guys enjoyed the down chop video, you're definitely going to enjoy this
00:08 - 00:13variation of a chop pattern. This is going to be our static up chop. I'm
00:13 - 00:16going to have my friend, Leann, come out and help me demonstrate this exercise.
00:16 - 00:19Now, we're going to start in a half-kneeling position, which is the
00:19 - 00:22traditional way I see this done, and then we're going to talk about all of the
00:22 - 00:27different ways we can progress this exercise. First things first, set up.
00:27 - 00:32If you are pushing with your left arm, you're going to want your right knee on
00:32 - 00:37the floor. These cross body patterns are very important, so I want
00:37 - 00:41her stabilizing with her right glute, as she's pushing, primarily, her left
00:41 - 00:45arm through this chop. She's going to work on what looks, kind of like, rowing a
00:45 - 00:51boat, and a single arm chest press at the same time. Alright, so she's pulling
00:51 - 00:54this down like she's rowing a boat, but she's going to push straight through
00:54 - 01:00this arm to help create that torque force that she's now stabilizing through
01:00 - 01:07her core. So, we could think of this as one of those anti-rotation exercises. Her
01:07 - 01:12core has to work very hard, not to twist her. I do see a lot of individuals do
01:12 - 01:18this exercise, and I see a lot of trunk rotation. We could probably think of
01:18 - 01:22a better exercise to work toward rotational strength, than this particular
01:22 - 01:27exercise. This is our first variation, as you see, Leanne actually makes thi look
01:27 - 01:31very easy. We can probably progress her a little bit, so let's go ahead and go to a
01:31 - 01:37full kneeling pattern. Obviously, with the full kneeling pattern, I just reduced her
01:37 - 01:40base of support a whole lot. She's going to have to work a lot harder to keep both
01:40 - 01:45of her glutes engaged and stable. Keep up nice and tall. She's drawn-in. Once
01:45 - 01:48again she's pulling down, like she's rowing a boat with this hand. This hand
01:48 - 01:54is going straight up, just outside of her eye, like if you think of a parallel line
01:54 - 02:01to this, and about forehead level. Once again, Leann has this mastered. You
02:01 - 02:05think she might have practiced this before. So we're just going to keep
02:05 - 02:10progressing her until we find the level that is most challenging for Leanne, but
02:10 - 02:13that she can still control. So, we're going to go ahead and have her
02:13 - 02:24stand up, and she's going to go into that staggered stance. Once again, she's
02:24 - 02:31pulling down like she's rowing this way, pushing up this way. Great. Drawing-in, glutes
02:31 - 02:35tight. Now, just from a form perspective, I know this looks like
02:35 - 02:39a complicated pattern, but all I'm looking for is the same thing I've
02:39 - 02:42always looked for, which I know you guys have heard me say over, and over, and over
02:42 - 02:46again on previous videos, and that's those kinetic chain checkpoints. Her
02:46 - 02:49feet are parallel, actually this foot is just a little turned out, so I'm going to
02:49 - 02:54turn this back for her, her glutes are nice and tight, her feet are hip-width,
02:54 - 03:02knees parallel, she's tucked under, no anterior pelvic tilt, she's up nice and
03:02 - 03:07tall, and of course she's drawn-in. This looks really good Leann, so let's
03:07 - 03:10go ahead and make it harder for you. Let's go ahead and bring your feet
03:10 - 03:16together. I think as we were practicing for this video before, this is where
03:16 - 03:26Leann started to be challenged. Of course we could also increase the weight
03:26 - 03:30here, Leann's already done about 20 of these. 12 to 20 repetitions is our
03:30 - 03:34endurance acute variable, so if she could do more than 20 repetitions I'd definitely
03:34 - 03:40up the weight. And this, once again, looks great. Leann makes this look easy. You
03:40 - 03:44might note that we are using one of these solid bars that you can hook a
03:44 - 03:49cable to. I do find that, I've seen this done with the cable, it's harder to do
03:49 - 03:53with like cable handles, it doesn't feel as comfortable. If you guys haven't
03:53 - 03:57invested in one of these, this isn't a particularly special one, it's just a
03:57 - 04:04solid bar with a foam covering, and two little eye-hooks on the ends there. The last
04:04 - 04:08variation we're going to try here, is one legged. What do you
04:08 - 04:13think? So, if we're pushing from the left side, it would be
04:13 - 04:16the right leg that we're standing on. I'm going to have her go ahead and lift
04:16 - 04:19the left leg,
04:20 - 04:24and I think we just found the challenging variation. This is
04:24 - 04:29definitely where I would keep Leann. We could progress further, or
04:29 - 04:34progress some of the previous variations by using balance equipment. Before I
04:34 - 04:38had the Airex pad underneath her knee just for comfort, but I could use an Airex pad to
04:38 - 04:42increase the stability. I will tell you that this up-chop pattern is a
04:42 - 04:46great pattern for increasing stability in the core, unlike the down chop pattern
04:46 - 04:50which works the obliques in a way that is flexion, and rotation, which is what
04:50 - 04:56they do. You have to work towards more synergy of all of the core muscles,
04:56 - 05:01because resisting that extension and rotation requires a whole lot of our
05:01 - 05:06anatomy in our trunk. This last variation we did, also that single leg
05:06 - 05:10variation, I'm actually going to attempt, so if we Leann will excuse me for just a
05:10 - 05:15second... Some of you guys know that I've been
05:15 - 05:20been recovering from knee surgery, I'm about seven-eight months post. The single
05:20 - 05:25leg variation, that anti-rotation pattern, has been very, very important to my rehab,
05:25 - 05:29very important to getting me back on the basketball court. If you think of me on a
05:29 - 05:34single leg, it's not like I'm not going to have rotation forces when I step on
05:34 - 05:40the court. So, holding this, on one leg, I can not only feel this through my trunk,
05:40 - 05:46but I can feel all of that stabilization musculature, from ankle, to knee, to hip,
05:46 - 05:51also working to keep me from rotating. I'm not sure if I'm going to be able to
05:51 - 05:54do this, but we're going to give it a shot. It's been a couple weeks since I've
05:54 - 06:01given it a try. I can definitely feel that through my entire kinetic chain as
06:01 - 06:06I try to stabilize, and of course if I'm using this for my core activity, I'm
06:06 - 06:11doing a better job of setting up some of that transverse plane reactive agility,
06:11 - 06:15or power activity in the future. I hope you enjoy this video. I hope you
06:15 - 06:19get great performance for both your clients, and maybe yourselves.
06:19 - 06:22I will talk with you soon