Cable Perpendicular Rotational Chop- Standing

Start:
Stand with hips perpendicular to machine, feet parallel. Stand in athletic position (hips slightly flexed and knees). Retract scapulae and depress with a mild chin tuck, so as to allow thoracic extension. Grip handle in left and right hand, and hold handle at left hip. Resist rotation beyond this point.

Movement:
Initiating movement from hips, drive hip extension with left hip, blocking firmly on the right foot and elevating pelvis as you rotate right. Allow left leg to enter triple extension (hip extension, knee extension, ankle plantarflexion) as you pivot on the left foot and rotate the pelvis and shoulders to the right. Simultaneously, bring handle up to shoulder level, maintaining retraction/depression of scapulae and chin tuck. Do not rotate through lumbar spine. Pause at end position, and return to beginning position in a controlled manner, allowing hips and knees to flex, left heel lowering back to the surface of the floor.

Remember:
Maintain posture.
Keep your arms straight.
Rotate through the hips, not the lower back. Your belly button and left hip should be pointing to the right at the end position.
Upon returning to the start position, do not twist beyond the left hip. You should be able to look forward, not behind your left shoulder.

Category:

Howto & Style

Tags:

• Cable
• Perpendicular
• Rotational
• Chop-
• Standing