Static Up Chop aka Lift

Static Up Chop (aka Lift) is a dynamic and exhilarating fitness move that engages multiple muscles while providing a full-body workout. This exercise is simple yet effective, as it tones and strengthens both the lower and upper body. This lifting move can be done with a barbell, kettlebell, or medicine ball, allowing it to be varied and adjusted to your skill level making it a great choice for all fitness levels. Whether you’re just starting out on your fitness journey or

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Transcript

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This is Brent, coming at you with one of

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you guys enjoyed the down chop video, you're definitely going to enjoy this

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variation of a chop pattern. This is going to be our static up chop. I'm

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going to have my friend, Leann, come out and help me demonstrate this exercise.

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Now, we're going to start in a half-kneeling position, which is the

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traditional way I see this done, and then we're going to talk about all of the

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different ways we can progress this exercise. First things first, set up.

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If you are pushing with your left arm, you're going to want your right knee on

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the floor. These cross body patterns are very important, so I want

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her stabilizing with her right glute, as she's pushing, primarily, her left

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arm through this chop. She's going to work on what looks, kind of like, rowing a

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boat, and a single arm chest press at the same time. Alright, so she's pulling

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this down like she's rowing a boat, but she's going to push straight through

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this arm to help create that torque force that she's now stabilizing through

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her core. So, we could think of this as one of those anti-rotation exercises. Her

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core has to work very hard, not to twist her. I do see a lot of individuals do

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this exercise, and I see a lot of trunk rotation. We could probably think of

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a better exercise to work toward rotational strength, than this particular

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exercise. This is our first variation, as you see, Leanne actually makes thi look

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very easy. We can probably progress her a little bit, so let's go ahead and go to a

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full kneeling pattern. Obviously, with the full kneeling pattern, I just reduced her

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base of support a whole lot. She's going to have to work a lot harder to keep both

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of her glutes engaged and stable. Keep up nice and tall. She's drawn-in. Once

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again she's pulling down, like she's rowing a boat with this hand. This hand

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is going straight up, just outside of her eye, like if you think of a parallel line

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to this, and about forehead level. Once again, Leann has this mastered. You

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think she might have practiced this before. So we're just going to keep

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progressing her until we find the level that is most challenging for Leanne, but

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that she can still control. So, we're going to go ahead and have her

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stand up, and she's going to go into that staggered stance. Once again, she's

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pulling down like she's rowing this way, pushing up this way. Great. Drawing-in, glutes

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tight. Now, just from a form perspective, I know this looks like

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a complicated pattern, but all I'm looking for is the same thing I've

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always looked for, which I know you guys have heard me say over, and over, and over

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again on previous videos, and that's those kinetic chain checkpoints. Her

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feet are parallel, actually this foot is just a little turned out, so I'm going to

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turn this back for her, her glutes are nice and tight, her feet are hip-width,

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knees parallel, she's tucked under, no anterior pelvic tilt, she's up nice and

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tall, and of course she's drawn-in. This looks really good Leann, so let's

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go ahead and make it harder for you. Let's go ahead and bring your feet

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together. I think as we were practicing for this video before, this is where

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Leann started to be challenged. Of course we could also increase the weight

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here, Leann's already done about 20 of these. 12 to 20 repetitions is our

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endurance acute variable, so if she could do more than 20 repetitions I'd definitely

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up the weight. And this, once again, looks great. Leann makes this look easy. You

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might note that we are using one of these solid bars that you can hook a

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cable to. I do find that, I've seen this done with the cable, it's harder to do

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with like cable handles, it doesn't feel as comfortable. If you guys haven't

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invested in one of these, this isn't a particularly special one, it's just a

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solid bar with a foam covering, and two little eye-hooks on the ends there. The last

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variation we're going to try here, is one legged. What do you

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think? So, if we're pushing from the left side, it would be

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the right leg that we're standing on. I'm going to have her go ahead and lift

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the left leg,

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and I think we just found the challenging variation. This is

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definitely where I would keep Leann. We could progress further, or

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progress some of the previous variations by using balance equipment. Before I

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had the Airex pad underneath her knee just for comfort, but I could use an Airex pad to

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increase the stability. I will tell you that this up-chop pattern is a

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great pattern for increasing stability in the core, unlike the down chop pattern

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which works the obliques in a way that is flexion, and rotation, which is what

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they do. You have to work towards more synergy of all of the core muscles,

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because resisting that extension and rotation requires a whole lot of our

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anatomy in our trunk. This last variation we did, also that single leg

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variation, I'm actually going to attempt, so if we Leann will excuse me for just a

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second... Some of you guys know that I've been

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been recovering from knee surgery, I'm about seven-eight months post. The single

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leg variation, that anti-rotation pattern, has been very, very important to my rehab,

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very important to getting me back on the basketball court. If you think of me on a

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single leg, it's not like I'm not going to have rotation forces when I step on

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the court. So, holding this, on one leg, I can not only feel this through my trunk,

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but I can feel all of that stabilization musculature, from ankle, to knee, to hip,

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also working to keep me from rotating. I'm not sure if I'm going to be able to

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do this, but we're going to give it a shot. It's been a couple weeks since I've

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given it a try. I can definitely feel that through my entire kinetic chain as

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I try to stabilize, and of course if I'm using this for my core activity, I'm

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doing a better job of setting up some of that transverse plane reactive agility,

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or power activity in the future. I hope you enjoy this video. I hope you

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get great performance for both your clients, and maybe yourselves.

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Static Up Chop aka Lift

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Static Up Chop aka Lift

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