You can only view 3 videos without an account. Become a Member to access all videos on the website.
Dynamic Chop Pattern
Dynamic Chop Pattern is a motion design technique that animates type and objects by continuously slicing them up and rearranging their pieces. Animation elements are sliced up into segments and given the appearance of change in response to varying speeds and compositions. In comparison to conventional animation methods, Chop Pattern offers a more organic, evolving style of animation, creating a sense of movement that is both energetic and precise.
Transcript
00:00:0000:00:04
This is Brent, coming at you with another
00:00:0000:00:04
core exercise, a dynamic strength
00:00:0400:00:08
training exercise for the core. The ax-chop. This is one of my absolute
00:00:0800:00:14
favorites for marrying the anterior, and posterior, oblique subsystem, something
00:00:1400:00:19
very important for all of my athletes who need rotational strength. Now, I will
00:00:1900:00:23
admit, this exercise is hard to teach. It's hard to queue. It's not easy to
00:00:2300:00:28
get everybody doing all of the little tiny things that will help you get the
00:00:2800:00:32
most out of this exercise. My friend, Mike Tierney, from Metropolitan Fitness,
00:00:3200:00:36
is going to help me demonstrate. Now, first things first, a little setup. We have
00:00:3600:00:39
to be able to place some resistance above somebody's head. You can use a
00:00:3900:00:44
resistance band, you can use a cable, but it needs to be up high. Now, Mike is about
00:00:4400:00:48
a foot back from that resistance, and a couple of feet off to the side, and that'll
00:00:4800:00:52
be important to create the direction of force that we need. We're going to set up
00:00:5200:00:55
his kinetic chain check points. I want him starting in a really good posture: head
00:00:5500:01:00
back, chin tucked, he's got his shoulders back, he's drawn-in for me. The
00:01:0000:01:04
only difference is, for a chop, since we're going through rotation, we actually
00:01:0400:01:07
need to be slightly wider than hip width with the feet. The feet are still going to
00:01:0700:01:11
point forward, but they're probably going to be closer to shoulder width, or just
00:01:1100:01:15
wider than shoulder width. Now as far as the grip, I'm going to have Mike go over
00:01:1500:01:19
there and grab the handles, and notice that the first thing Mike does, is
00:01:1900:01:22
he doesn't grab inside the handles. Can you show them grabbing inside the
00:01:2200:01:26
handles? So if you grab inside the handles, what ends up happening is, as you
00:01:2600:01:31
twist your hands, and as you twist through this movement, this tends to rub the top
00:01:3100:01:34
of the knuckles, and as the weight increases this actually can become quite
00:01:3400:01:38
painful. So, what I'm gonna have Mike do is actually grab from the outside. Not
00:01:3800:01:41
only does it make it a little easier to grip, but it might actually get us a
00:01:4100:01:45
little benefit in grip strength. He's going to start in this position, and I
00:01:4500:01:48
know there's a lot of different ways to go through a chop pattern with your arms,
00:01:4800:01:54
what I tend to like best for my clients and athletes, is kind of a pushing
00:01:5400:01:59
pattern. You're going to start here, and then push through to palms facing the
00:01:5900:02:03
floor, almost doing that old-school tricep extension, but with a
00:02:0300:02:08
twist. I'm gonna have Mike show us that, go ahead and do that Mike. Great! And
00:02:0800:02:12
you feel like you can hold a lot of weight here right? -I do. Now, since I use
00:02:1200:02:14
this as a dynamic strength exercise, and I'm going to probably
00:02:1400:02:19
increase load to progress, it's very important that I get the strongest grip,
00:02:1900:02:24
the most comfortable grip for an increase in load, that I possibly can, and
00:02:2400:02:29
I find that this is it. So, let's go ahead and go back, nice and slow. Good. The next
00:02:2900:02:34
little joint system that I want to look at is the lumbar spine, or the trunk. In
00:02:3400:02:39
the lumbar spine, or trunk, he's actually doing an oblique crunch, so
00:02:3900:02:43
that's flexion with rotation. Hopefully if you have been working on your
00:02:4300:02:46
progressions, you've been thinking ahead a little bit, you've already taught a
00:02:4600:02:51
crunch, maybe a crunch on a ball, an oblique crunch, an oblique crunch on a
00:02:5100:02:56
ball, so that motor program is at least up here somewhere. We know that once we
00:02:5600:03:00
start to queue it, it's not totally new. So Mike, let's go ahead and do the push
00:03:0000:03:07
through, as well as make sure we show off that flexion and rotation at the spine.
00:03:0700:03:12
Good. Now from an anatomical standpoint, you guys can see here he's got external
00:03:1200:03:16
obliques working, but instead of that oblique crunch that we were doing, that
00:03:1600:03:20
just worked the trunk muscles, now we're getting the whole subsystem involved
00:03:2000:03:25
because his adductor on the opposite leg also has to work, which is our anterior
00:03:2500:03:31
oblique subsystem. That external oblique, abdominal fascia, contralateral adductor.
00:03:3100:03:35
You can go ahead and go back. A really important subsystem for pushing and
00:03:3500:03:40
stabilizing posterior forces against us, as well as turning in the kinetic chain.
00:03:4000:03:45
So, I want you guys to visualize that subsystem, and then watch Mike do this
00:03:4500:03:52
exercise again. Good, Mike. Now the next step - you can go ahead and go back nice
00:03:5200:03:56
and slow - the next step is where my chop might differ a little bit from some of
00:03:5600:03:59
the chops you've seen in the gym. I've seen some people go for as much flexion
00:03:5900:04:03
as they possibly can. I use this to get a little bit more drive out of the glutes,
00:04:0300:04:08
and integrate the posterior oblique subsystem as well. So rather than just
00:04:0800:04:12
let Mike collapse down this way, I'm actually going to get him to try to
00:04:1200:04:17
drive through his outside leg, keep the balls of his feet, or those
00:04:1700:04:22
metatarsal heads, from first to five, on the floor, so that he's actually twisting,
00:04:2200:04:27
but then pushing and driving through keeping this glute engaged. So
00:04:2700:04:30
let's let's show that off as much as we possibly can. We're going to push
00:04:3000:04:37
through, oblique crunch, and drive through this glute. Good. And you notice, Mike does
00:04:3700:04:41
a really good job here, his glutes are really tight. All of the ball of his
00:04:4100:04:46
foot is on the floor, and he's pushing through really hard. Now, Mike is a
00:04:4600:04:49
baseball player, as you can imagine - you can go back nice and slow, I won't make you hold
00:04:4900:04:55
that - you can imagine, as a pitcher and as a batter, he not only will get the power
00:04:5500:05:00
from his anterior oblique subsystem, but now he gets to use his glute to
00:05:0000:05:06
drive through, and your glute's the biggest muscle in your body, these aren't. This is
00:05:0600:05:12
power here, but this is even more power. So let's see one more of those. Good. So
00:05:1200:05:19
this is ax-chop, plus posterior oblique subsystem. Notice his foot
00:05:1900:05:22
position. What I'm going to try to do, and you can see he's turned out just a
00:05:2200:05:25
little bit here, so let's go back really nice and slow, bring your feet back
00:05:2500:05:30
together just a little bit, good. And you will have to do that. As the feet
00:05:3000:05:33
are kind of, twisting this way, they have a tendency to shift out a little
00:05:3300:05:37
bit. So, going through all of our checkpoints here, from head to feet,
00:05:3700:05:43
he's going to go from hand position here, to hand position here, oblique crunch,
00:05:4300:05:49
drive through the glute, and then foot position, ideally, would create a 90
00:05:4900:05:52
degree angle. He's going to be pushing through that back foot, which is going to
00:05:5200:05:58
create a 90 degree angle this way, to this foot that stays planted.
00:05:5800:06:06
Let's see all of that together. Great stuff Mike. The last queue,
00:06:0600:06:09
that I should have mentioned earlier, is I also want him to come back nice and
00:06:0900:06:13
slowly. I don't want him to just let go, I want to take advantage of that eccentric
00:06:1300:06:19
phase. So, how would I progress this exercise? Well, stability progressions for
00:06:1900:06:24
a dynamic chop aren't as easy to come by, but as a strength exercise I am not shy
00:06:2400:06:30
about increasing the resistance. I would love to get Mike up to a heavier band, get
00:06:3000:06:33
him onto the cable column, and maybe even keep that rep range in more of a
00:06:3300:06:37
strength rep range, like 8 to 12. Once he could do 12, with really good form,
00:06:3700:06:41
I'm going to up the weight again. If you aren't familiar with the subsystems,
00:06:4100:06:45
try checking out my articles on the blog. Would love for you to
00:06:4500:06:49
understand how this works together. Those subsystems do a much better job at
00:06:4900:06:53
predicting optimal exercise selection, than looking at these muscles
00:06:5300:06:57
individually. I hope you enjoyed this video and I hope you get a ton of
Related Videos
Static Standing Chop Pattern
Anterior Oblique Subsystem Integration (Step Up to Chest Press)
Standing Cobra to Balance to Calf Raise
Dynamic Chop Pattern
Wrist and Elbow Integration
Muscles of the Trunk: Video #19 of Introduction to Functional Anatomy
Ball Crunch and Progressions
Static Up Chop aka Lift
Single Leg Chop Pattern
Suspension Rotation Complex (Pallof Press)
Core Anti-rotation - Opposing Chest Press and Row
Quadruped Crawl Sled Pull
Core (Transverse Abdominis) Reactive Integration - Crunch & Catch
Plank
Quadruped Progression (Gali-peds)