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Static Standing Chop Pattern
Static Standing Chop Pattern is an exercise that combines bodyweight and resistance training to build strength and stability. In this exercise, you stand with your feet shoulder-width apart and your arms outstretched in front of you. You then pull upwards with your arms while simultaneously pressing down with your legs. You repeat this movement pattern until you feel your muscles and connective tissue fatiguing. This exercise helps to build core stability and upper body strength, as well as improve balance and coordination.
Transcript
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This is Brent, President of B2C Fitness,
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and we're talking about the static
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standing chop pattern, a transverse plane advanced exercise for the core. Now, as a
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transverse plane exercise, this exercise is going to bring in some muscles we
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haven't talked about before, which is our external obliques, and internal obliques.
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It will also integrate something called our anterior oblique subsystem, that is
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our external obliques, that connects into our abdominal fascia, into the opposite
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adductor, as well as having another benefit of teaching us how to use our
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anterior oblique subsystem, with our glute complex to stabilize the hip. This is an
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awesome exercise for those individuals with an anterior pelvic tilt, if you can
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queue them and get them into good form, specifically if you can do that after
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doing your release, stretching, and activation techniques. I'm going to
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have Salvi come out and help me demonstrate this exercise.
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So, our first progression is going to be a staggered stance. I'm going to have Salvi
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take a position lateral to the band. She's going to put the leg that she's pulling
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down towards, forward. She's going to make sure that she locks out the back leg. On
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this leg, we want to make sure her glute's tight, her quads locked out, she's locking
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her knee, and she's driving her heel into the floor. Making sure to still align those
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kinetic chain checkpoints: feet, knee, hip, make sure she's at a neutral pelvic
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position, squeezing those glutes, and drawn-in. Now, there's a couple of different hand
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positions we can take for a chop. Salvi's going to demonstrate both of them
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for us. For the first one, you can just grab the outsides of the handles, and we can
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go into, kind of a pressing motion, that looks like an old-school triceps press
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down. We'll start here, then go here. This is really comfortable for
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some individuals, not comfortable for others. It works quite well though, to give
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some resistance into rotation. The other hand position that we can use is,
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have Salvi grab both handles with one hand, grab the band like so, I make sure that I'm
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queuing her to pull down with this arm, and then push down with this arm. Good. For
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some individuals, this is really comfortable. Some of you guys might have
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seen that chop bar. I love the chop bar! We don't have one at this club, but
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as you can see, you can use a band, or a cable, or a rope.
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This position is actually more comfortable for Salvi, so I'm going to have her
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stick with this hand position. Now, just to discuss what's happening
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here, Salvi's pulling and pushing, keeping her glutes squeezed, her abs
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tight, and not moving here. Because this band has an oblique angle, a diagonal
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angle, it is trying to pull her this way, which means she has to resist that
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transverse plane force. Let's see that one more time. Salvi stays
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really nice and tight, static in the upper body, but her obliques, or anterior oblique
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subsystem and her glutes have to work to keep her from twisting. Now, if I want to
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progress this exercise, all I have to do is ask Salvi to bring her legs
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together, and reduce her base of support. So we line up our kinetic chain checkpoints:
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hips, knees, feet, make sure she's in a neutral position, she's drawn-in, and squeezing those
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glutes. Let's try that again.
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A little more challenging Salvi? -Much!
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This one's a really tough one to keep those glutes engaged. You'll see a lot of
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people will start with their glutes engaged, they'll be pressing down to do a
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couple reps, all of a sudden those glutes will become unengaged, and you have to keep queuing, "squeeze
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your glutes, squeeze your glutes."
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If we want to get really, really challenging-
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-Do we have to? Yes.
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We can go to a single leg chop pattern. This is good, go ahead and stay
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here. Why don't you take a little extra step to the side. Good. Now, the leg closest to
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the band is the leg that she's actually going to stand on, so I'm going to have her lift this
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leg. Good. Squeeze your glute, draw-in, go ahead, try to chop down. If somebody's doing
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this really well, they may start to feel it in their obliques, as well as the gluteus
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medius on this side. So that's the chop pattern, a beginning pattern for
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integrating our anterior oblique subsystem. A great exercise for our
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obliques, and a great exercise for those people with an anterior pelvic tilt. And we did
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three progressions, we did staggered stance, followed by feet together, and
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