Static Standing Chop Pattern

Standing Static Chop:

Note, the instructions for this variation are nearly identical to the kneeling chop but done in a standing position.

1. Start by having your patient/client assume a staggered stance, with the leg back that is on the side of the resistance.
   • Although there is some debate over which leg should be back and which should be forward, the BIs recommendation is to resist force with hip abduction and extension on the same side as the resistance, with the intent of increasing gluteus medius and gluteus maximus activity.
2. Ensure your client/patient's hips , knees and ankles are in alignment.
3. 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).
4. Have your patient/client perform the abdominal drawing-in maneuver (ADIM) and verbally cue "squeeze the glutes".
5. Inform your patient/client that the goal of the exercise is to prevent any motion and maintain lower extremities and torso alignment while moving the arms in a diagonal pattern.
6. 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 toward the top of the opposite knee. The motion is down, diagonal, and forward.
   • Note, the BI has found it helpful to describe the motion as a diagonal triceps press down, as opposed to treating the upper extremity motion as if the chop is a unique movement pattern. Remember, the goal of the exercise is to challenge trunk stability, not necessarily upper body coordination.
7. 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.
8. Repeat for the desired number of reps and sets.
   • Chops with Bar: If you have a bar 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".
   • Regression and Progression: A wider stance can be used to regress this exercise, and a narrower stance may increase the stability demand. However, we do not recommend feet together (normal standing posture) as this tends to reduce the amount of glute activity on the side of the resistance. Instead, we recommend progressing to a single leg chop pattern, described in the video below.
   • Unstable Surface: This chop pattern progression may be performed with the support leg on an unstable surface.