Band Half Kneeling Chop

Muscles worked

Setup

1. Anchor a resistance band to a high point on a power rack, well above head height.
2. Assume a half-kneeling position with the knee closest to the anchor point on the floor and the outside foot planted firmly in front.
3. Grasp the band with both hands using an overhand grip, arms extended toward the anchor point.
4. Position yourself far enough from the rack so there is tension in the band at the starting position.

How to do it

1. Exhale as you pull the band diagonally downward across your body toward your outside hip in a smooth, sweeping arc.
2. Rotate your torso toward the outside hip while keeping your pelvis and front knee facing forward.
3. Inhale as you slowly return the band to the starting position, resisting the band's pull to maintain control.
4. Maintain a controlled tempo, pausing for one second at the peak contraction near the hip.

Form checklist

• Keep your core braced and spine neutral; avoid arching your lower back.
• Ensure the front knee stays tracked over the ankle and does not cave inward.
• Keep your arms mostly straight to ensure the movement is driven by the torso and shoulders rather than just the elbows.
• Keep your hips 'square' and facing forward to isolate rotation to the thoracic spine.

Pro tips

• Focus on 'pushing' with the top hand and 'pulling' with the bottom hand to maximize engagement of the triceps and rear deltoids.
• Visualize your obliques 'wringing out' like a towel as you reach the bottom of the chop.

Make it harder

• Move further away from the anchor point to increase the resistance throughout the entire range of motion.
• Narrow your stance by placing the front foot directly in line with the back knee to significantly increase the balance challenge.

Frequently asked

What muscles does the band half kneeling chop work?

The band half kneeling chop primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the band half kneeling chop?

The band half kneeling chop uses resistance band.

Is the band half kneeling chop good for beginners?

The band half kneeling chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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