Name: Static Up Chop aka Lift
Uploaded: 2023-04-26T01:03:06.000Z
Duration: 6 min 24 s

English captions

https://stream.mux.com/NWDk16s5xXZqfnCUufR1iF3h02JYJDW6SGSCuymhqRJE.m3u8

Learn how to properly perform the static up chop (lift) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve upper body strength, core stability, and movement coordination. Enhance anterior oblique subsystem integration, diagonal trunk stability and integrated upper- and lower-body movement while supporting optimal lumbopelvic alignment with this targeted functional exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase strength, improve coordination, and restore optimal movement mechanics while reducing injury risk.

Introduction to Static Up Chop Exercise

Progression from Half-Kneeling to Full Kneeling

Increasing Difficulty: Staggered Stance and Body Positioning

Advanced Variation: One-Legged Up Chop

Personal Experience and Benefits of the Up Chop for Core Stability

Static Up Chop aka Lift

This is Brent, coming at you with one of our more advanced core exercises. So if you guys enjoyed the down chop video, you're definitely going to enjoy this variation of a chop pattern. This is going to be our static up chop. I'm going to have my friend, Leann, come out and help me demonstrate this exercise. Now, we're going to start in a half-kneeling position, which is the traditional way I see this done, and then we're going to talk about all of the different ways we can progress this exercise. First things first, set up. If you are pushing with your left arm, you're going to want your right knee on the floor. These cross body patterns are very important, so I want her stabilizing with her right glute, as she's pushing, primarily, her left arm through this chop. She's going to work on what looks, kind of like, rowing a boat, and a single arm chest press at the same time. Alright, so she's pulling this down like she's rowing a boat, but she's going to push straight through this arm to help create that torque force that she's now stabilizing through her core. So, we could think of this as one of those anti-rotation exercises. Her core has to work very hard, not to twist her. I do see a lot of individuals do this exercise, and I see a lot of trunk rotation. We could probably think of a better exercise to work toward rotational strength, than this particular exercise. This is our first variation, as you see, Leanne actually makes thi look very easy. We can probably progress her a little bit, so let's go ahead and go to a full kneeling pattern. Obviously, with the full kneeling pattern, I just reduced her base of support a whole lot. She's going to have to work a lot harder to keep both of her glutes engaged and stable. Keep up nice and tall. She's drawn-in. Once again she's pulling down, like she's rowing a boat with this hand. This hand is going straight up, just outside of her eye, like if you think of a parallel line to this, and about forehead level.  Once again, Leann has this mastered. You think she might have practiced this before. So we're just going to keep progressing her until we find the level that is most challenging for Leanne, but that she can still control. So, we're going to go ahead and have her stand up, and she's going to go into that staggered stance. Once again, she's pulling down like she's rowing this way, pushing up this way. Great. Drawing-in, glutes tight. Now, just from a form perspective, I know this looks like a complicated pattern, but all I'm looking for is the same thing I've always looked for, which I know you guys have heard me say over, and over, and over again on previous videos, and that's those kinetic chain checkpoints. Her feet are parallel, actually this foot is just a little turned out, so I'm going to turn this back for her, her glutes are nice and tight, her feet are hip-width, knees parallel, she's tucked under, no anterior pelvic tilt, she's up nice and tall, and of course she's drawn-in. This looks really good Leann, so let's go ahead and make it harder for you. Let's go ahead and bring your feet together. I think as we were practicing for this video before, this is where Leann started to be challenged. Of course we could also increase the weight here, Leann's already done about 20 of these. 12 to 20 repetitions is our endurance acute variable, so if she could do more than 20 repetitions I'd definitely up the weight. And this, once again, looks great. Leann makes this look easy. You might note that we are using one of these solid bars that you can hook a cable to. I do find that, I've seen this done with the cable, it's harder to do with like cable handles, it doesn't feel as comfortable. If you guys haven't invested in one of these, this isn't a particularly special one, it's just a solid bar with a foam covering, and two little eye-hooks on the ends there. The last variation we're going to try here, is one legged. What do you think? So, if we're pushing from the left side, it would be the right leg that we're standing on. I'm going to have her go ahead and lift the left leg, and I think we just found the challenging variation. This is definitely where I would keep Leann. We could progress further, or progress some of the previous variations by using balance equipment. Before I had the Airex pad underneath her knee just for comfort, but I could use an Airex pad to increase the stability. I will tell you  that this up-chop pattern is a great pattern for increasing stability in the core, unlike the down chop pattern which works the obliques in a way that is flexion, and rotation, which is what they do. You have to work towards more synergy of all of the core muscles, because resisting that extension and rotation requires a whole lot of our anatomy in our trunk. This last variation we did, also that single leg variation, I'm actually going to attempt, so if we Leann will excuse me for just a second... Some of you guys know that I've been been recovering from knee surgery, I'm about seven-eight months post. The single leg variation, that anti-rotation pattern, has been very, very important to my rehab, very important to getting me back on the basketball court. If you think of me on a single leg, it's not like I'm not going to have rotation forces when I step on the court. So, holding this, on one leg, I can not only feel this through my trunk, but I can feel all of that stabilization musculature, from ankle, to knee, to hip, also working to keep me from rotating. I'm not sure if I'm going to be able to do this, but we're going to give it a shot. It's been a couple weeks since I've given it a try. I can definitely feel that through my entire kinetic chain as I try to stabilize, and of course if I'm using this for my core activity, I'm doing a better job of setting up some of that transverse plane reactive agility, or power activity in the future. I hope you enjoy this video. I hope you get great performance  for both your clients, and maybe yourselves. I will talk with you soon

Static Up Chop aka Lift

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Resisted Single Leg Balance and Reach with Progression

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