Activation, Functional Movement, Integration, Performance Enhancement, PreHab, Stcapability / By Michael Rosengart, CPT, CES, CSCS


You are watching: Single leg lift and chop

Introduction:The Chop and Lift is an excellent exercise to help correct movement fads, rise entirety body integration and remove compensation patterns and also provide an efficient training stimulus to build power, toughness, strength and also stability (control).

There are many kind of, many various means to perform the Chop and also Lift. Each variation of the Chop and Lift offers a various kind of benefit to it, every one of which will be questioned in the adhering to sections.

ARTICLE ROADMAP:This article will certainly go right into depth in many facets of the Chop and Lift. Thus, below is a brief roadmap to overview you to the sections of the short article that are the majority of crucial to you:

WHAT – PNF Patterned and Tri-planar or Multi-planar Movements• WHY – Improving Movement QualityIncreases Stcapability and also Integration• WHEN – Chops and also Lifts have the right to be used:Corrective StrategiesMovement PrepTrain a Fitness Component, including power, stamina and also endurance.• HOW – Progress/Regress the Chop and also Lift for Stcapacity and IntegrationFive Variables Defined and Illustrated:Type: Rotational or StabilityVector: Chop, Lift and Horizontal ChopAction: Hinge Chop, Swing Chop and Chop-to-PressGrip: Narrowhead, Wide and Split ArmsStance: Seated, Half Kneeling, Tall Kneeling, Standing, Split Stance, Lunge and also Single Leg.Exercise Prescription Assigning the correct Sets and also Reps for the Chop and also Lift.Conclusion

WHAT IS THE CHOP AND LIFTThe Chop and Lift are a couple of easy exercises that can be modified and readjusted a hundred times over and used for countless purposes, from correcting an individual’s activity fads to raising an individual’s full power output in a punch, swing or stride.

This post will certainly emphasis on the development of Chop and also Lift exercise variations as it concerns Movement Quality, Stability and Integration.

PNF Movement PatternsThe Chop and Lift, called for its resemblance to the diagonal downward swing of an axe and also its opposing upward lifting motion, are categorized as Proprioceptive Neuromuscular Facilitation (PNF) patterns offered that it follows a diagonal arc of motion relative to the midline of the body.

PNF movement trends are fundamental to humale activity and are defined by diagonal and/or spiral vectors, or line of actions, and also involve the simultaneous coordination of a number of joints. Training this type of activity is integral to optimal performance bereason it outcomes in pressures being exerted on the body that lie external of even more typical, more square activity trends. Rather than adapting to move specifically forward/backward, left/best, or up/down, PNF patterns require stabilization and movement throughout all planes of movement and need the body to combine and coordinate movement throughout multiple joints.

PNF Movement Patterns are diagonal and/or spiral line of actions (vectors) that transmit kinetic power with the body.


Tri-planar (Multi-planar) MovementAdditionally, the Chop and Lift is an instance of an exercise that creates a tri-planar training environment in that it opeprices through all 3 planes of motion; Sagittal, Transverse and Frontal. Tri-planar or multi-planar motions are exceptionally useful in a training regimen bereason they have the right to systematically counter balance the repeated nature of an individual’s sport or way of living actions that might just occur in one or two of these planes.

Tri-planar/Multi-planar Exercises help even more develop stcapacity and also integration throughout multiple joints and also add to an increase in speed, power and stamina.


WHY USE THE CHOP AND LIFTThe Chop and also Lift have the right to be found in many kind of different toughness and conditioning programs bereason it’s capacity to create power, rate and also stamina. These training programs might incorporate a organize of ballistic exercises wbelow individuals toss, catch and also swing medication balls in a Chop, Lift or Horizontal Chop exercises.

Ballistic Chop and also Lift exercises have the right to aid an individual use even more gross power, stamina and even endurance in basically eextremely form of motion.

Key Focus: Improving Movement QualityEven though the Chop and Lift is used many type of times over to aid cultivate more power and stamina for certain movements, such as throwing, jumping or sprinting, this post will emphasis on exactly how the Chop and Lift assist rise stcapability and integration via the body, which will assist to boost an individual’s in its entirety Movement Quality.

Training program that honor longevity in a particular task and injury avoidance will look for to enhance Movement Quality as well as toughness, power, rate and also endurance.

In his seminar, FMS Corrective Exercise Strategies, Matt Berenc, the Director of Equinox Fitness Training Institute, claims that “prioritizing and also training to optimize Movement Quality will certainly result in improvements in performance and also increases in longevity and minimize the danger of injury, make the body more adaptable and also long lasting to stressors, maximize results in training and successfully help a coach or trainer know where to start the training progression for his/her client or athletes.” (Berenc 2017)

The Chop and Lift has actually been displayed to enhance the as a whole quality of movement in individuals, which is one more method of stating that an individual’s motion has become more biomechanically efficient and sound in nature.

STABILITY AND INTEGRATIONWhen looking to boost Movement Quality, an efficient training regimen need to ultimately focus on the level of Integration and also Stability in the individual’s activity.

As Nick Winklemale, renowned for his job-related with EXOS Training Solution, frequently echoes, “you can’t shoot a cannon from a canoe.” This simplistic analogy illustrates the importance of ‘stability’ within the realm of human motion and also performance. If a cannon is swarm from a canoe, the likelihood of the projectile (cannon ball) hitting the target is extremely low because the canoe gives a horrible base of assistance for the cannon, whose forceful kickearlier from shooting the cannon round would inevitably be also high a magnitude for the buoyancy of the canoe. The end result is likely that the cannonround will certainly miss out on the targain and/or capsize the canoe.


The huguy body is inevitably an interdependent fleet of 168 canoes, albeit each ‘canoe’ is a joint. Each joint is confronted via the same question: does it have actually a strong sufficient base of support to manage the pressures that transitions via it? In order to accomplish optimal movement quality and integration each joint in the huguy body needs to have the essential pattern of Motor Control (neuromuscular coordination) and also requisite level of physiological conditioning (stamina and stamina) to be steady enough to manage these pressures..

Multi-stcapability SystemStcapability exercises are purposely designed to help an individual construct the correct neuromuscular coordination and conditioning important to properly and also efficiently relocate pressure through the joints and straight the circulation of kinetic energy throughout the body.

Tright here are hundreds of exercises to boost stability, yet many of these focus on a solitary joint segment or area. Human Movement, and also Person Performance, opeprices within a ‘multi-stability’ device, meaning that tright here are numerous agents that concurrently affect stcapability overall (Kelso 2012). As such, training through Integration Exercises will certainly aid construct individuals’ stcapacity which consequently leads to renovations in Movement Quality and also performance and longevity.

Chop and also Lift have the right to stimultaneously improve Motor Control (Stability) at the Foot, Ankle, Hip, Core (Spine) and also Shoulders as well as improve the individual’s Global Motor Programing.

Integration ExercisesWhat specifically are ‘integration exercises’? And why are they necessary to Movement Quality, performance, and longevity? Integration Exercises need multiple joint segments or areas, i.e. Shoulders, Spine, Hips, Foot /Ankle, to at the same time coordinate and execute Movement Patterns.

The development in activity top quality mediated by the Chop and Lift exercise progression can be partly described by alters in stcapability and also integration. Stcapacity is characterized as the capacity of the body to preserve an intfinished activity or place in spite of external forces; while integration is one’s capability to effectively transport kinetic energy from one component of the body to an additional. A well-included movement flows smoothly between contributing joints and muscles, whereas a poorly-included activity shows up segmented and also loses power and stcapacity at weak web links as it is executed.

Integration Exercises produce a distinctive training environment, forcing the body to move as one unit. The human body is an interdependent mechanism of levers and pulleys, interpretation the action at any one joint will certainly have actually a consequential impact on the remainder of the body in its entirety (Frank 2013). In other words, when the elbow flexes to curl a dumbbell, tright here is an impact throughout the rest of the body. Integration Exercises administer a stimulus that purposely directs these many levers and also pulleys to operate as one unit as opposed to individual joint segments.


Motor Learning CycleWhen attempting to boost an individual’s Movement Quality, an knowledge of the Motor Learning Cycle will help a coach/trainer assign and progress exercises via countless variations.

Motor Learning describes the body’s procedure of learning to coordinate a desired movement. It is a continual cycle of an individual (organism) executing a motion (task) within a specific conmessage (environment) and also receiving indevelopment (feedback) to process the Motor Control strategy (evaluate), from which adjustments have the right to be made (Kelso 2012).

Integration Exercises, such as the Chop and also Lift, carry out a training atmosphere for an individual to enhance their Motor Control and therefore boost their Movement Quality.

When a synergist or stabilizer is underactive or weak, the end result is a pattern of compensation and also or muscle imbalance, which develop solved (subconscious) suboptimal motor programs within the Central Nervous System (CNS) that result in either chronic pain or bad performance (Frank 2014).

The Chop and Lift Progression deserve to effectively remove Suboptimal Motor Control by giving a training atmosphere that counts on the usage of synergist muscles and also stabilizers.

WHEN TO USE CHOPS AND LIFTS:According to Berenc tright here are 3 Main Training Objectives for any type of exercise:

Corrective Exercise Strategy – attempting to eliminate a toughness or muscular imbalance, or retraining basic movement fads and also reducing fads of compensation.

Movement Prep – preparing the body to adequately handle a certain mode of anxiety – typically the primary objective of a training session.

Training a Fitness Component – exposing the body to specific stresses in order to foster an physiological and also neuromuscular adaption of either strength, power or endurance.

Understanding the objective of the exercise is crucial in determining as soon as and exactly how to perdevelop any provided exercise. In regards to Movement Quality, the Chop and also Lift can be an efficient exercise selection for use in a Corrective Strategy, a Movement Prep routine or also to aid even more build stamina, endurance or skill in a Movement Pattern that deserve to positively translate over into a particular skill offered in performance, such as throwing, swinging or cutting.

The Chop and Lift have the right to be supplied to serve any type of one of the three training objectives: Corrective, Prep or Stress (Training a Fitness Component).

IMPLEMENTING CHOPS AND LIFTS WITH A.M.A.S.S.Since tbelow are numerous means that the Chop and also Lift have the right to be applied into a training regime, the A.M.A.S.S. Method, which produced by Michael Rosengart, CPT, CES, CSCS, deserve to offer a simplified structure for once to usage a Chop or Lift in a training routine.

The A.M.A.S.S. Method is a devices strategy to PreHab and also Training Programs that serves as a workcirculation guide to tailor programs to individual requirements and abilities.

The acronym reexisting the five system stperiods of training: AssessMobilize (Increase Range of Motion)Activate (Increase Neuromuscular Tension)Stabilize (Improve Neuromuscular Motor Control)Stress (Increase Strength, Power, Endurance or Skill)

Note: ‘Stress’ had been termed Strength in various other write-ups and publications, but refers the same objective of raising Strength, Power, Endurance and also Skill.

Step One – AssessOnce training goals are defined the following step is to assess individual requirements in regards to activity, fitness and also health and wellness. Evaluation devices or screenings such as the Functional Movement Display (FMS), or those championed by the Postural Repair Institute (PRI), or National Academy of Sports Medicine (NASM) can be supplied to assess people, uncover muscular discrepancies, trends of compensation, and also inefficient motion fads, then suggest corrective exercise tactics to optimize motion.

The Chop and also Lift can be provided to assist correct or get rid of several different Compensation Patterns and Movement Dysfeatures.

To learn more around Compensation Patterns and also Movement Dysattributes, visit the equivalent article at

Tip Two – MobilizeJust as there are several methods to assess an individual’s movement, here are countless approaches to improve an individual’s level of mobility. According to the A.M.A.S.S. Method, it is essential to address and efficiently improve an individual’s Range of Motion and also all at once level of Mobility before practicing the Chop and Chop within a training session.

In his EFTI workshop for ‘FMS Corrective Strategies’, Berenc echoes a sentiment that many kind of others believe in: Mobility training need to continue Stability training because there demands to be the liberty to relocate prior to manage (Motor Control) can be emerged. Mobility initially. Stcapacity second. (Berenc 2017)

Soft Tworry Therapy techniques, consisting of Foam Rolling, and Active Mobility Drills, such as CARs, PNF Stretching and also more, have the right to be offered to boost an individual’s Range of Motion throughout the Shoulders, Thoracic Spine and also Hips, every one of which will have actually an influence on exactly how an individual performs the Chop and Lift.

For an portrayed overview to Foam Rolling, CLICK HERE.

Additionally, the usage of the Chop and also Lift over time have the right to strengthen several various muscle groups, specifically in a rotational motion pattern, that deserve to assist improve an individual’s Active Range of Motion and also in its entirety Mobility.

Step Three – ActivateMany kind of people just endure a handful of bodily positions each day because of the restricted demands of contemporary lifestyles. The S.A.I.D. principle (Specific Adaptions to Imposed Demands) dictates that the body will adapt only to the positions and also movement (demands) that it experiences. The outcome for many kind of is restricted activation of muscle fibers in the body due to the prestige of low-demand also tasks that occur in secure and limited varieties of motion throughout contemporary life.

For example, a perkid who frequently hikes along steep and uneven courses experiences better neuromuscular activity than a peer who walks the exact same distance along a flat concrete sidewalk because of the requirements of these various kinds of walking surdeals with.

The restricted variety of physical task in a modern-day way of living will certainly lessen the diversity and amount of neuromuscular task an individual experiences on a day-to-day basis and also negatively influence an individual’s level of Mobility and Stability.

Unfortunately for a lot of, tright here is good have to incorpoprice Integration Exercises into training programs because of the reality that modern lifelayouts of many type of in developed nations consists of an excellent deal of intask as the unified developments in modern technology, automation and manufacturing has made motion unvital for survival (Bowmale 2016 and also NASM 2013).

In various other words, many kind of people carry out not have to relocate in order to make it through in today’s people. The results of intask are apparent as people’s bodies are literally dedeveloping because of the repeated nature of some way of living components. For instance, a examine proved that the Achilles Tendon and Gastrocnemius (Calf) muscle in woguys that habitually wear high heels can shorten and shed sarcomeres, the basic contractile unit of striated muscle fibers. Consequentially, the way that civilization relocate is likewise changing due to today’s modern-day way of life (Bowman 2014).

More than ever before the the majority of widespread and leastern taxing activity of modern living is sitting. Spending long durations of time in a seated position does little to activate the musculature of the shoulder, core, hips, knees, feet, or ankles, and also has actually been established as an independent threat aspect for early on mortality. (Katzmarzyk et al, 2009).

The Chop and also Lift have the right to be an effective exercise to counteract the muscular detraining from this type of lifestyle as it uses many kind of of the muscles that are under-caused by work of modern-day living, particularly those in the shoulders, core and also hips, i.e. The Pillar.

Display with Soft RollingMany kind of civilization may lack the Motor Control that helps the hips, spine and also shoulders, likewise known as the Tower, to move in an integrated manner. ‘Soft Rolling’ exercises are an efficient way to display the level of incorporated Motor Control through the Pillar, and is in-depth listed below.


To percreate Soft Rolling: While lying on the stomach or ago with arms getting to over the head, reach across the body via one limb while relaxing the remainder of the body. The limb reach should have actually enough Active Range of Motion to develop enough leverage that will roll the body totally over without any kind of assist from the various other 3 limbs.

The use of the Chop and Lift in a training routine will boost and also diversify the amount of neuromuscular task in the body and also cause improvements in an individual’s level of Mobility and also Stability.

Step Four – StabilizeStability, as it comes to humale activity, can be characterized as a combination of motor manage and neuromuscular integration. The Chop and also Lift calls for coordinated motion, and resistance to motion, across multiple extremities and muscle teams the result of which is a training stimulus for both motor control and also integration.

Stcapacity in humale motion can be defined as the capacity to withstand adjust and regulate the route of body segments in room, which requires incorporated Neuromuscular Coordicountry and also enough Motor Control.

The Chop and Lift, with every one of its variables, uses a continuous progression of exercise stimulus and activity demand that deserve to assist an individual improve Neuromuscular Coordicountry (Integration) and reliable develop Motor Control (Stability).

Once people have actually end up being accustomed to a details variation of the exercise motor manage and also integration can be better challenged by pursuing an extra complicated or less familiar variation.

Small transforms in an exercise choose the Chop and Lift deserve to lead to considerable differences in the body’s capability to integrate movement, thus permitting for a brand-new training stimulus.

Tip Five – Stress (Strength, Power, Endurance and Skill)Strength is applied in this conmessage as an umbrella term for a selection of fitness components including power, maximal stamina, useful strength, regional muscular endurance, ability advancement, speed and more.

The Chop and Lift can be manipulated to create a perfect stimulus that will certainly force certain adaptations in regards to certain fitness components. For instance, exercises such as the Med Ball Throw, or Tire Chops have the right to be supplied to boost muscular power while producing the PNF activity pattern we look for to train via the Chop and Lift. Conversely greater repetitions of a comparable movement might be even more fitting for an endurance athlete seeking to train for the demands of their sport.

HOW – SETTING UP FOR CHOPS AND LIFTSThe Chop and Lift can be progressed through 5 various variables, from which thousands of particular exercises deserve to be produced. As mentioned before, ‘develop is feature,’ specifically as it involves exercise and also training programs, which is why it is necessary to understand also each of the variables and also how they deserve to influence the training effect of the Chop and Lift.

Chop and Lift VariablesIn order to identify the a lot of efficient application of the Chop and Lift one should think about the training needs of the individual and also then collection the following variables in the movement:

Exercise Type:RotationalStability

Movement Pattern – Vector:ChopLiftHorizontal Chop

Movement Pattern – Action:Elbow Hinge (Hinge)Straight Arm (Swing)Hinge to Press (Chop-to-Press)

Position – Grip:Wide GripNarrowhead GripSplit Arms

Position – Stance:Seated – Stable (Box) and also Unsecure (Physio Ball)Half Kneeling (Contralateral & Ipsilateral)Tall KneelingWide Stance (Standing)Athletic Stance (Standing)Narrow Stance (Standing)Stagger Stance (Contralateral & Ipsilateral)Short-Foot Stagger Stance (Contralateral &I psilateral)Lunge Stance (Contralateral & Ipsilateral)Single-Leg (Contralateral & Ipsilateral)

VARIABLES DEFINED:Here are some brief descriptions of each variable of the Chop and Lift.


EXERCISE TYPE: ROTATIONAL AND STABILITYStcapacity is the ability to preserve place and control of motion despite external pressures. Rotation is the capability to properly develop, preserve and also absorb torque, rotational movement approximately an axis. A easier means to explain the difference is that Stability exercises resist rotation and Rotation exercises produce a rotation with the Core or Tower (Shoulders to Hips).

ROTATIONAL CHOP/LIFTA Rotational Chop or Lift calls for the torso to turn via the action of the arms in order to coordinate and also develop power/toughness in a rotational pattern, which is integral in many movement patterns.

STABILITY CHOP/LIFTA Stability Chop or Lift calls for the arms to move approximately a stable or ‘still’ torso in order to help the individual build the ability to withstand also the rotational pressures that will certainly affect the body.


MOVEMENT PATTERN: VECTORThe exercises in the Chop and also Lift Progression are identified by their Movement Pattern, or even more especially, by the vector or direction in which the resistance pressure is moved throughout the exercise. The Chop and also Lift variations take place in among 3 vectors.

Chop: Diagonal Movement Pattern throughout the midline of the body where the resistance pressure is relocated in a High to Low Direction.

Lift: Diagonal Movement Pattern across the midline of the body where the resistance force is moved in a Low to High Direction.

Horizontal Chop: Horizontal Movement Pattern that is perpendicular to the Spine and also the resistance pressure is relocated in a Lateral Direction.


MOVEMENT PATTERN: ACTIONThe Chop and also Lift have actually three different trends with which the activity of the exercise is executed: Hinge Chop, Swing Chop and Chop Press.

Hinge Chop: Each arm starts the motion of the exercise with a ‘pull’ by pulling the resistance towards the midline of the body and also then transitions right into a ‘push’ by pushing the resistance ameans from the midline. The elbows will hinge (flex and extend) in this pattern.

Swing Chop: The arms will swing or move the resistance handles roughly the body in an arc while the elbows will reprimary totally extended throughout the entire activity. This swing or arc pattern will certainly area a high neuromuscular demand on the shoulders and core to move the resistance handles and stable the body in area due to the elongated lever arms made by maintaining the resistance at a maximal distance from the body.

Chop-to-Press: The arms will initiate this pattern by pulling the resistance handles in the direction of the midline of the body while flexing the elbows before transitioning right into a ‘pressing’ pattern, which involve the arm that is closest to the resistance to press out right into full expansion as the outside hand holds still and creates and anchor for the resistance handles.


POSITION: GRIPThe Chop and Lift can make use of three various Grips: Bilateral Narrow Grip, Bilateral Wide Grip and also Split Arms

Wide Grip (WG): a bilateral grip wbelow the individual’s two hands spcheck out acomponent upon a cable bar or rope and also positioned equidistance (the exact same distance) from the center of the cable bar or rope. The bilateral WG is the recommfinished grip used for the Chop-to-Press Action.

Narrowhead Grip (NG): a bilateral grip wright here the individual’s two hands cupped over one an additional on the exact same tiny handle for the cable machine or resistance tube/band.

Split Arms: is a bilateral grip wbelow the individual’s 2 hands on same surface through resistance (cable or resistance tube attachment) in the middle.

POSITION: STANCEThe Chop and also Lift have the right to be evolved with a series of stances or positions to offer raised complexity and also reduced stcapacity that will permit individuals to boost activity quality.

Contralateral and Ipsilateral StancesAny split legged or single-leg stance can be created in 2 various ways: Contralateral and Ipsilateral.

CONTRALATERAL: the individual will certainly rotate/press the oppowebsite arm in the direction of opposite leg.

IPSILATERAL: the individual will certainly rotate/press same-side arm towards same-side leg.

When using both legs the Contralateral Stance is the fundamental pattern of the natural Gait Cycle (walking and running) and also is a regressed (much less complex) and even more steady stance in comparichild to an Ipsilateral Stance. When making use of a single leg stance Ipsilateral Chops and Lifts are even more secure than Contralateral Chops and also Lifts. Yet, all other stances for Chop and Lifts are regressed in Contralateral and progressed in Ipsilateral.

The adhering to stance progressions are demonstrated and also defined listed below and have been arranged from the majority of to leastern stable:

– Half Kneeling (Contralateral)– Half Kneeling (Ipsilateral)– Tall Kneeling– Seated (Stability/Physio Ball)– Wide Stance (Standing)– Athletic Stance (Standing)– Narrow Stance (Standing)– Stagger Stance (Contralateral)– Stagger Stance (Ipsilateral)– Short-Foot Stagger Stance (Contralateral)– Short-Foot Stagger Stance (Ipsilateral)– Lunge Stance (Contralateral)– Lunge Stance (Ipsilateral)– Single-Leg (Ipsilateral)– Single-Leg (Contralateral)


Seated – Both knees at 90 levels with Feet flat on the floor, positioned at Shoulder width or wider apart.

This stance have the right to be percreated on a box/bench or a Stcapability Ball/Physio Ball, of which the last will market a higher level of instcapability.

Foot Position: A broader foot position uses a greater level of stcapacity and have the right to straight a greater level of pressure to be focused on the Pillar.

Benefits: The Seated Chop and also Lift is an adequate method to taracquire the Shoulder, Core to Hip, without also much demand from the Glutes, Ankle and also Foot.


Half Kneeling Contralateral – Inside Knee dvery own, knees at 90 levels, vertical spine.

Width of the stance, i.e. the width of the knees, will determine the level of instability. The closer the knees are to being on the same Sagittal (front to back) line, the much less stable the stance will become.

Toes: Tucking the earlier toes under will carry out even more stability to the stance as the Foot and also Ankle will certainly add to arranging and preserving the position.

Benefits: Half Kneeling deserve to store the Pelvis from moving right into an Anterior or Posterior Tilt. Additionally, Half Kneeling is a stance that requires the dvery own leg’s Hip to come to be even more active and also add to the body’s overall level of Stcapability.

Half Kneeling Ipsilateral – Outside Knee dvery own, knees at 90 levels, vertical spine.

Width of the stance, i.e. the width of the knees, will determine the level of instcapability. The closer the knees are to being on the same Sagittal (front to back) line, the much less secure the stance will end up being.

Toes: Tucking the ago toes under will provide even more stability to the stance as the Foot and Ankle will certainly add to arranging and maintaining the place.

Benefits: Half Kneeling have the right to store the Pelvis from moving right into an Anterior or Posterior Tilt. Furthermore, Half Kneeling is a stance that needs the dvery own leg’s Hip to end up being more energetic and add to the body’s as a whole level of Stability.

Tall Kneeling – Both Knees down, pelvis level with the floor, i.e. no anterior or posterior tilt of the pelvis.

Toes: Tucking the ago toes under will provide more stability to the stance as the Foot and Ankle will certainly add to arranging and maintaining the place.

Benefits: Tall Kneeling pressures the Tower, Hips, Core and also Shoulders, to work-related in an integrated manner in order to preserve stcapacity in the activity.


Standing – Wide Stance– Individual stands in a large stance wherein the legs are positioned at about 45 degree angles to maximize the Base of Support and straight more kinetic force via the Obelisk while still incorporating the Foot and also Ankle for marginal support.

Benefits: This Wide Stance permits an individual to integrate the Foot and also Ankle right into the as a whole Motor Control of the motion.

Standing – Athletic Stance – The individual stands with feet positioned shoulder width apart (Glenohumeral Joint vertically aligned with the In-Step). Hips, Knees and also Ankles are all slightly flexed while the Spine stays neutral. The heart and also shoulder vertically align over the arch of the foot as soon as looking from the side.

Benefits: The individual has the possibility to train in a position generally uncovered in sports and also life and also reveal the body to the PNF vector and also spiral pressures of the Chops and Lifts.

Standing – Narrowhead Stance – The individual stands through feet positioned inside of shoulder width to introduce a higher level of instcapacity.

Benefits: The little Base of Support rises the level of intricacy and also instability, which introduces another variation and also provides additional afferent signaling to the Central Nervous System that can improve all at once Motor Programing.


Stagger Stance or Split Stance – The stagger stance is a split legged stance wherein one foot is in front of the hips and the other foot is behind the hips. This stance can be manipulated by Leg Positioning, Foot Position, and Stance Orientation.

Stance Orientation – the stagger stance deserve to be arranged in a Contralateral or Ipsilateral orientation. Just as in Half Kneeling, Contralateral and also Ipsilateral positions need various tactics in Motor Control and sell an boosted amount of afferent signaling to the Central Nervous System, which will certainly boost as a whole Motor Programming.

Foot Position – the stagger stance deserve to utilize a stable foot place, heel on the ground, or a much less stable foot position called ‘heel up,’ which has actually the heel lifted off the ground. Heel Up uses the individual to combine and strengthen the Intrinsic Foot muscles.

Leg Positioning – the stagger stance can be manipulated by the positioning of the legs. If the feet are positioned amethod from the midline (lateral width) the individual will have a larger Base of Support and can direct more Kinetic power to the Shaft. If the feet are positioned closer to the midline (lateral width) the individual will certainly have actually a smaller sized Base of Support and will certainly require even more activation and also assistance from the Foot, Ankle and Hip.

Benefits: The stagger stance provides an variety of new positions from which an individual can operate and also therefore enhances as a whole Motor Programing. Additionally, the stagger stances elevate the level of neuromuscular activation in the Foot and also Ankle.


Lunge Stance – the Lunge Stance is equivalent to the stagger stance yet through higher knee flexion. Just like the Stagger Stance, the Lunge Stance have the right to be manipulated by Stance Orientation, Foot Position, and Leg Positioning.

Benefits: the Lunge Stance uses better levels of activation in the lower body and also have the right to easily be supplied to aid train the fitness components of toughness, power, and endurance.


Single Leg Stance – the single leg stance marks the optimal of instcapability in the development of Chops and also Lifts. This stance offers the smallest Base of Support and will properly challenge the body’s capacity to maintain equilibrium while perdeveloping the Chop or Lift. The single leg stance have the right to be oriented as Contralateral or Ipsilateral, each of which market different difficulties in regards to Motor Control.

Benefits: The single leg stance areas a large demand on and needs activation of the Hip, Ankle and Foot. In addition this stance introduces an boosted neurological difficulty to maintain equilibrium, or a state in which the opposing forces that maintain balance of the body are in an equal and also oppowebsite state.

Note: Even though the single leg stance provides the best amount of instcapability, there is no guarantee that this variation of the Chop and also Lift will certainly carry forth the many correct or sought after adaption or outcomes from training.

Here is an illustrative depiction of the fundamental Stance Progression, founding with the a lot of stabile stance and advancing to the many complex and insecure stance.

EXERCISE PRESCRIPTION – SETS AND REPSAs stated before, the Chop and Lift can be offered to achieve any kind of of the 3 following training objectives: Corrective Exercise Strategy, Movement Prep and/or Training a Fitness Component, ie stamina, power, endurance and also even more.

The Exercise Prescription for the Chop and also Lift will vary based upon the training objective, as well as the individual’s level of fitness and also competence.


CONCLUSION – Final ThoughtsThe Chop and also Lift is an exercise that permits you to plug a gap in many training programs and deserve to be used to aid in addressing a variety of compensation patterns, deficiencies, and also deficits in motion high quality. More importantly, the Chop and Lift can successfully develop Stability and Integration in an individual’s motion, which can result in boosted performance and also longevity in a given activity.

Use the Chop and also Lift in a training regime to assist even more in its entirety breakthrough of an individual.

More Resources:Kelso, J. S. (2012). Multistcapability and also metastability: expertise dynamic coordination in the brain. Phil. Trans. R. Soc. B, 367(1591), 906-918.

Frank, C., Kobesova, A., & Kolar, P. (2013). Dynamic neuromuscular stabilization & sporting activities rehabilitation. Internationwide journal of sports physical therapy, 8(1), 62.

Movement Matters: Esclaims on Movement Science, Movement Ecology and also the Nature of Movement – Bowmale, Katy (2016)

Move Your DNA: Resave Your Health Thstormy Natural Movement, Expanded Edition– Bowmale, Katy (2017)

Smethurst, C. J., & Carchild, R. G. (2001). The acquisition of motion skills: Practice boosts the dynamic stcapability of bihands-on coordination. Person motion science, 20(4), 499-529.

Equinox Fitness Training Institute – Curriculum for Tier 2 and also Tier 3 – Equinox Fitness 2016

Chef, G. (2010). Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies. On Target Publications.

See more: Which Does Not Accurately Describe The Treaty Of Versailles, Treaty Of Versailles

Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting time and also mortality from all reasons, cardiovascular disease, and cancer. Medicine & Science in Sports & Exercise, 41(5), 998-1005.