Dynamic Chop Pattern is a compound movement that combines strength, stability, and mobility, making it a popular choice among fitness enthusiasts and athletes. This exercise mimics the motion of swinging an axe or chopping wood, hence its name, and primarily targets the core muscles while engaging various other muscle groups. Start with feet shoulder width or just wider than shoulder width apart, grabbing the resistance over the shoulder on the same side as the resistance, and press the resistance down past the opposite hip. While pressing down with the arms, rotate around the leg opposite the side of the resistance, by pivoting and pushing through the ball of the foot of the leg on the same side as the resistance. The motion is down, diagonal and forward.
Also Called
Chopping MovementDiagonal Chop ExerciseCore Stability Chop
Dynamic Chop Pattern:
Note, the instructions for this variation are nearly identical to a standing static chop, but add lumbar flexion and hip internal rotation.
Start by having your patient/client assume a stance with feet shoulder width or just wider than shoulder width.
The wider stance is necessary to ensure the legs do not impede each other during rotation.
Address any deviations in cervical or thoracic alignment ("head back with chin tucked" and "reaching with the top of the head as if trying to get taller" are often helpful cues).
Have your patient/client perform the abdominal drawing-in maneuver (ADIM) and verbally cue "squeeze the glutes".
The patient/client is then cued to grab the resistance over the shoulder on the same side as the resistance, and press the resistance down past the opposite hip. (As if the patient/client was doing the "diagonal triceps press down" described in all variations.)
While pressing down with the arms, the patient/client is rotating around the leg opposite the side of the resistance, by pivoting and pushing through the ball of the foot of the leg on the same side as the resistance. The motion is down, diagonal and forward.
It is important to cue pushing through the pivot foot to reinforce triple extension mechanics. Do not allow the athlete to pivot off the ball-of-the-foot (metatarsal heads) onto the tips of the toes, rendering the pivot leg powerless to produce force.
The client is then asked to slowly return the resistance to the starting position, reversing the actions performed during the concentric phase, while maintaining a stable torso and lower extremity.
Repeat for the desired number of reps and sets.
Chops with Bar: If you have a bar that that may be loaded at its end with a cable or band, this may be used to progress this exercise. Using the bar significantly increases the moment arm and resistance relative to the trunk, and incorporates a more complex motor pattern for the upper extremities. During a "chop with bar" the arm on the side of the resistance is going to perform a pattern similar to a "cable chest press ", while the contralateral arm performs a motion similar to a "cobra ". The overall pattern is analogous to "rowing a boat".
