Chops & Swings

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Springload:

1 white

Duration:

60-90 seconds

Regression:

torso twist or just hold

Progression:

more springs

3-POINT SET-UP:

  1. Grab your (long black strap / short gray strap)

  2. Stand (behind your carriage facing the __ / behind your back platform facing the __)

  3. Hold your hands at your midline

Body Part • Direction • Action Verb:

  • HINGE from your hips

  • As you come up PIVOT to the ____

Range of Motion:

  • Your hands always stay positioned at the midline of your torso

  • The range of motion is from center to about 90 degrees to the side

  • The range of motion is greater than a torso twist because of the PIVOT

NOTE: This is very similar to a torso twist, we’ve just added a HINGE and a PIVOT of the hips as you come up

 Kinetic Checkpoints:

HEAD:
❌ Keep your gaze fixed

✅ Allow your head to rotate naturally with your torso

SHOULDERS:
❌ Shrug, squeeze together (retract) or round forward (protract)

✅ Find and maintain a neutral shoulder / scapular position

HIPS:
❌ Tuck your hips under or arch your lower back
❌ Arch your lower back as you pivot

✅ Hinge properly from the hips
✅ PIVOT your back leg to rotate as you come up

KNEES:
❌ Bend your knees too deep like a squat
❌ Lock your knees out straight

✅ Maintain a soft bend in your knees throughout the rate of motion

HANDS/FEET:
❌ Use your hands and arms to initiate the rotation
❌ Keep your feet in a fixed position

✅ Keep your hands locked at your midline
✅ Make sure to PIVOT your foot along with your hips

Talking Points:

  • This is a more complicated exercise than the torso twist, so be sure your clients have mastered the torso twist and the hip hinge before progressing to this exercise

  • The first part of this exercise is like a dead lift - you’re just hinging forward while keeping your hands fixed at your midline

  • The second part of this exercise is a compound movement - you’re extending your hips (coming back to an upright position) and at the same time you are pivoting your leg as you turn your body to the side

  • The second part is less about rotating your torso and more about driving and pivoting from your hips

  • Besides your hips - every other joint of your body is in a fixed position!!

Common Mistakes.