Facebook Pixel
Brookbush Institute Logo
Preview

Static Up Chop aka Lift

Activate your upper body strength with this comprehensive tutorial on the Static Up Chop, aka the Lift. Learn this functional movement and start using it in your fitness routine to challenge your muscles.

11 likes

Transcript

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

Comments

Guest

3 Certifications, 165+ Courses, 500+ videos, and so much more!

The Brookbush Institute (BI) continues to improve affordability, access, flexibility, and convenience to the highest-quality education.

The Bl is the only approved/accredited certification and continuing education course provider with a true monthly membership model (cancel anytime).

This reduces the initial cost of education to just 3-5% of comparable education, improving access to complete, continue, or just "try" education with low financial risk. Don't get fooled by great marketing to make a large purchase for potentially sub-optimal education. Become a member, and find out why we think this is the way education should be!


or
Sign Up with Email Address
Already Have an Account? Sign In