Activation, useful Movement, Integration, performance Enhancement, PreHab, stability / by Michael Rosengart, CPT, CES, CSCS

CHOP and also LIFT: WHAT, WHY, WHEN and HOW.

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Introduction:The Chop and also Lift is a good exercise to assist correct motion patterns, increase totality body integration and also eliminate compensation patterns too as administer an efficient training economic stimulation to develop power, strength, stamina and stability (control).

There are many, many different ways to carry out the Chop and Lift. Every variation that the Chop and also Lift uses a different kind of advantage to it, all of which will be discussed in the adhering to sections.

ARTICLE ROADMAP:This article will enter depth in many aspects of the Chop and Lift. Therefore, right here is a short roadmap to overview you come the part of the article that space most crucial to you:

WHAT – PNF Patterned and also Tri-planar or Multi-planar Movements• WHY – improving Movement QualityIncreases Stability and also Integration• WHEN – Chops and Lifts have the right to be used:Corrective StrategiesMovement PrepTrain a Fitness Component, consisting of power, strength and endurance.• HOW – Progress/Regress the Chop and Lift because that Stability and IntegrationFive Variables Defined and also Illustrated:Type: Rotational or StabilityVector: Chop, Lift and also Horizontal ChopAction: Hinge Chop, swing Chop and also Chop-to-PressGrip: Narrow, wide and break-up ArmsStance: Seated, fifty percent Kneeling, tall Kneeling, Standing, separation Stance, Lunge and solitary Leg.Exercise Prescription Assigning the proper Sets and also Reps because that the Chop and also Lift.Conclusion

WHAT IS THE CHOP and LIFTThe Chop and Lift space a pair of simple exercises that have the right to be modified and adjusted a hundred time over and also used for many purposes, from correcting one individual’s movement patterns to raising an individual’s total power output in a punch, totter or stride.

This write-up will focus on the development of Chop and also Lift practice variations as it concerns Movement Quality, Stability and Integration.

PNF motion PatternsThe Chop and Lift, called for its resemblance to the diagonal line downward swing of one axe and its opposing upward lifting movement, room categorized as Proprioceptive Neuromuscular Facilitation (PNF) patterns offered that it adheres to a diagonal line arc of activity relative come the midline that the body.

PNF activity patterns are fundamental to human movement and are identified by diagonal and/or spiral vectors, or heat of actions, and also involve the simultaneous coordination of several joints. Training this kind of activity is integral to optimal performance due to the fact that it outcomes in forces being exerted ~ above the body the lie exterior of much more traditional, an ext square motion patterns. Rather than adapting come move exclusively forward/backward, left/right, or up/down, PNF patterns require stabilization and also movement throughout all planes of motion and require the human body to integrate and also coordinate movement throughout multiple joints.

PNF movement Patterns space diagonal and/or spiral heat of plot (vectors) that transmit kinetic energy through the body.


Tri-planar (Multi-planar) MovementAdditionally, the Chop and Lift is an instance of an practice that create a tri-planar training atmosphere in the it operates with all 3 planes that motion; Sagittal, Transverse and Frontal. Tri-planar or multi-planar motions are very beneficial in a maintain program because they have the right to systematically counter balance the recurring nature of an individual’s sports or lifestyle habits that might only occur in one or 2 of these planes.

Tri-planar/Multi-planar Exercises assist further develop stability and integration throughout multiple joints and also contribute to rise in speed, power and strength.


WHY use THE CHOP and LIFTThe Chop and Lift can be discovered in numerous different strength and conditioning programs due to the fact that it’s capability to produce power, speed and strength. These training programs may incorporate a hold of ballistic exercises where individuals toss, catch and also swing medicine balls in a Chop, background or Horizontal Chop exercises.

Ballistic Chop and also Lift exercises can assist an individual apply an ext gross power, strength and also even endurance in virtually every kind of movement.

Main Focus: boosting Movement QualityEven despite the Chop and also Lift is used countless times over to aid cultivate an ext power and strength for specific movements, such as throwing, jumping or sprinting, this post will focus on just how the Chop and Lift aid increase stability and integration through the body, which will help to enhance an individual’s all at once Movement Quality.

Training routine that respect longevity in a details activity and also injury prevention will look for to boost Movement Quality and strength, power, speed and also endurance.

In his seminar, FMS Corrective practice Strategies, Matt Berenc, the manager of Equinox Fitness training Institute, says that “prioritizing and training to optimize movement Quality will lead to renovations in performance and increases in longevity as well as reduce the hazard of injury, do the body more adaptable and also resilient to stressors, maximize results in training and effectively assist a coach or trainer understand where to begin the training progression for his/her client or athletes.” (Berenc 2017)

The Chop and Lift has been shown to improve the all at once quality of movement in individuals, i beg your pardon is another way of stating that an individual’s movement has become an ext biomechanically efficient and also sound in nature.

STABILITY and INTEGRATIONWhen spring to improve Movement Quality, an reliable training regime must ultimately focus on the level of Integration and Stability in the individual’s movement.

As Nick Winkleman, famed for his job-related with EXOS maintain Systems, regularly echoes, “you can not shoot a cannon from a canoe.” This simplistic analogy illustrates the prominence of ‘stability’ within the realm of human movement and also performance. If a cannon is shot native a canoe, the likelihood the the projectile (cannon ball) hitting the target is really low since the canoe offers a awful base of support for the cannon, who forceful kickback from shoot the cannon round would ultimately be as well high a magnitude for the buoyancy of the canoe. The end result is likely that the cannonball will miss out on the target and/or capsize the canoe.


The human being body is at some point an interdependent fleet that 168 canoes, albeit every ‘canoe’ is a joint. Each joint is challenged with the exact same question: go it have a strong enough basic of assistance to manage the pressures that transitions through it? In bespeak to attain optimal motion quality and integration every joint in the human body needs to have the crucial pattern of Motor regulate (neuromuscular coordination) and requisite level of physiological conditioning (strength and also stamina) to be stable sufficient to handle these forces..

Multi-stability SystemStability practice are purposely designed to assist an individual develop the appropriate neuromuscular coordination and also conditioning essential to effectively and also efficiently move pressure through the joints and also direct the flow of kinetic power throughout the body.

There are thousands of exercises to boost stability, but many the these emphasis on a solitary joint segment or region. Human being Movement, as well as Human Performance, operates in ~ a ‘multi-stability’ system, definition that over there are several agents the simultaneously impact stability as whole (Kelso 2012). Therefore, training v Integration practice will help develop individuals’ security which consequently leads to improvements in activity Quality as well as performance and also longevity.

Chop and also Lift can stimultaneously improve Motor manage (Stability) at the Foot, Ankle, Hip, main point (Spine) and Shoulders and enhance the individual’s an international Motor Programing.

Integration ExercisesWhat precisely are ‘integration exercises’? and why are they necessary to activity Quality, performance, and also longevity? Integration Exercises need multiple share segments or regions, i.e. Shoulders, Spine, Hips, Foot /Ankle, to simultaneously coordinate and execute movement Patterns.

The development in movement quality mediated through the Chop and Lift exercise progression can be partially explained by changes in stability and also integration. Security is characterized as the ability of the body to maintain an intended activity or position regardless of external forces; while integration is one’s capability to effectively transfer kinetic energy from one component of the human body to another. A well-integrated activity flows smoothly between contributing joints and also muscles, conversely, a poorly-integrated movement shows up segmented and also loses power and also stability in ~ weak web links as the is executed.

Integration Exercises produce a distinct training environment, forcing the human body to relocate as one unit. The person body is an interdependent device of levers and pulleys, an interpretation the activity at any type of one joint will have a consequential result on the rest of the body as a whole (Frank 2013). In various other words, once the elbow flexes to curl a dumbbell, there is an impact throughout the remainder of the body. Integration Exercises carry out a stimulus that intentionally directs these countless levers and pulleys to run as one unit together opposed to individual share segments.


Motor learning CycleWhen attempting to enhance an individual’s movement Quality, an understanding of the Motor finding out Cycle will aid a coach/trainer assign and also progress exercises through plenty of variations.

Motor discovering refers to the body’s procedure of finding out to name: coordinates a wanted movement. It is a continual cycle of an individual (organism) executing a motion (task) in ~ a details context (environment) and receiving info (feedback) to process the Motor regulate strategy (evaluate), native which adjustments can be do (Kelso 2012).

Integration Exercises, such together the Chop and also Lift, administer a training atmosphere for an separation, personal, instance to boost their engine Control and thus enhance their activity Quality.

When a synergist or stabilizer is underactive or weak, the end an outcome is a sample of compensation and or muscle imbalance, which create fixed (subconscious) suboptimal motor programs in ~ the main Nervous mechanism (CNS) that cause either chronic pain or poor performance (Frank 2014).

The Chop and Lift development can efficiently eliminate Suboptimal Motor regulate by giving a training environment that depends on the usage of synergist muscles and also stabilizers.

WHEN TO usage CHOPS and LIFTS:According to Berenc there are 3 main Training objectives for any exercise:

Corrective practice Strategy – attempting to eliminate a toughness or muscular imbalance, or retraining an essential movement patterns and reducing fads of compensation.

Movement Prep – preparing the human body to adequately handle a certain mode of tension – typically the key objective the a cultivate session.

Training a Fitness Component – exposing the human body to certain stresses in order come foster one physiological and also neuromuscular adaption of one of two people strength, power or endurance.

Understanding the target of the practice is an important in determining when and also how come perform any type of given exercise. In regards to movement Quality, the Chop and Lift deserve to be an reliable exercise selection for usage in a Corrective Strategy, a motion Prep regime or also to help further develop strength, endurance or skill in a activity Pattern that have the right to positively translate over into a details skill supplied in performance, such as throwing, swinging or cutting.

The Chop and also Lift deserve to be used to serve any one the the three training objectives: Corrective, prep or tension (Training a Fitness Component).

IMPLEMENTING CHOPS and LIFTS through A.M.A.S.S.Since over there are countless ways the the Chop and Lift can be imposed into a training program, the A.M.A.S.S. Method, which developed by Michael Rosengart, CPT, CES, CSCS, have the right to offer a simplified structure for when to usage a Chop or lift in a cultivate program.

The A.M.A.S.S. Technique is a systems approach to PreHab and Training Programs the serves as a workflow overview to tailor program to individual needs and also abilities.

The acronym represent the five system step of training: AssessMobilize (Increase selection of Motion)Activate (Increase Neuromuscular Tension)Stabilize (Improve Neuromuscular motor Control)Stress (Increase Strength, Power, Endurance or Skill)

Note: ‘Stress’ had been termed stamin in various other articles and books, yet refers the exact same objective of enhancing Strength, Power, Endurance and also Skill.

Step One – AssessOnce training objectives are identified the next step is to assess individual requirements in regards to movement, fitness and health. Evaluation tools or screenings such together the practical Movement display (FMS), or those championed through the Postural repair Institute (PRI), or national Academy of Sports medication (NASM) can be provided to evaluate individuals, uncover muscular imbalances, patterns of compensation, and inefficient movement patterns, then indicate corrective exercise strategies to optimize movement.

The Chop and Lift can be provided to aid correct or get rid of several different Compensation Patterns and Movement Dysfunctions.

To learn an ext about Compensation Patterns and Movement Dysfunctions, visit the corresponding post at

Step 2 – MobilizeJust as there room several ways to evaluate an individual’s movement, here are numerous techniques to boost an individual’s level that mobility. According to the A.M.A.S.S. Method, it is important to resolve and effectively improve one individual’s selection of Motion and also overall level that Mobility prior to practicing the Chop and also Chop within a cultivate session.

In his EFTI workshop for ‘FMS Corrective Strategies’, Berenc echoes a emotion that many others think in: Mobility training must proceed stability training due to the fact that there demands to it is in the flexibility to move prior to control (Motor Control) deserve to be developed. Mobility first. Stability second. (Berenc 2017)

Soft Tissue treatment techniques, including Foam Rolling, and energetic Mobility Drills, such as CARs, PNF Stretching and also more, deserve to be offered to improve an individual’s range of activity throughout the Shoulders, Thoracic Spine and also Hips, all of which will have an affect on exactly how an separation, personal, instance performs the Chop and also Lift.

For an depicted guide come Foam Rolling, CLICK HERE.

Additionally, the use of the Chop and Lift end time can strengthen several various muscle groups, specifically in a rotational motion pattern, that can help improve one individual’s Active selection of Motion and also overall Mobility.

Step 3 – ActivateMany people only endure a handful of bodily positions every day as result of the restricted demands of modern lifestyles. The S.A.I.D. Principle (Specific Adaptions to imposed Demands) dictates that the body will certainly adapt just to the positions and also movement (demands) that it experiences. The result for plenty of is minimal activation that muscle yarn in the body as result of the prominence of low-demand work that occur in secure and restricted ranges of motion throughout modern-day life.

For example, a person who routinely hikes along steep and also uneven paths experiences better neuromuscular task than a peer who walks the exact same distance along a flat concrete sidewalk as result of the requirements of these different kinds of walking surfaces.

The minimal variety the physical activity in a modern-day lifestyle will lessen the diversity and also amount that neuromuscular activity an individual experiences on a day-to-day basis and also negatively influence an individual’s level of Mobility and Stability.

Unfortunately because that most, there is an excellent need to combine Integration Exercises right into training programs due to the truth that contemporary lifestyles of countless in occurred nations contains a an excellent deal that inactivity as the combined developments in technology, automation and also manufacturing has actually made activity unnecessary for survival (Bowman 2016 and NASM 2013).

In other words, many human being do not need to relocate in stimulate to endure in today’s world. The aftermath of inactivity are evident as people’s bodies space literally deforming because of the repetitive nature of some way of life factors. For example, a study proved that the Achilles Tendon and Gastrocnemius (Calf) muscle in ladies that habitually stay high heels can shorten and also lose sarcomeres, the straightforward contractile unit the striated muscle fibers. Consequentially, the means that people move is also changing due to today’s modern-day lifestyle (Bowman 2014).

More 보다 ever before the most common and least taxing task of modern-day living is sitting. Spending lengthy periods of time in a seated position does tiny to activate the musculature that the shoulder, core, hips, knees, feet, or ankles, and has been developed as an elevation risk variable for beforehand mortality. (Katzmarzyk et al, 2009).

The Chop and also Lift can be an effective exercise to counteract the muscular detraining native this kind of way of living as it utilizes numerous of the muscles that space under-activated by work of modern living, specifically those in the shoulders, core and hips, i.e. The Pillar.

Screen through Soft RollingMany human being may absence the Motor manage that helps the hips, spine and also shoulders, additionally known as the Pillar, to relocate in an incorporated manner. ‘Soft Rolling’ exercises are an effective method to screen the level of integrated Motor regulate through the Pillar, and is comprehensive below.


To perform Soft Rolling: While lied on the stomach or ago with arms reaching over the head, reach across the body with one body while be safe the remainder of the body. The body reach need to have sufficient Active range of motion to develop enough leverage that will roll the body completely over there is no any aid from the other three limbs.

The use of the Chop and also Lift in a training regime will increase and also diversify the quantity of neuromuscular activity in the body and also lead to enhancements in one individual’s level the Mobility and also Stability.

Step four – StabilizeStability, together it comes to human movement, deserve to be identified as a mix of motor control and also neuromuscular integration. The Chop and also Lift calls for coordinated movement, and resistance to movement, across multiple extremities and also muscle teams the result of i beg your pardon is a training stimulus because that both engine control and integration.

Stability in human being movement deserve to be characterized as the capability to resist adjust and manage the course of human body segments in space, i beg your pardon requires integrated Neuromuscular Coordination and adequate motor Control.

The Chop and Lift, with every one of its variables, supplies a consistent progression of practice stimulus and also movement demand that can assist an individual improve Neuromuscular Coordination (Integration) and also effective construct Motor regulate (Stability).

Once people have end up being accustomed to a specific variation that the exercise motor control and integration can be further tested by pursuing a more challenging or less familiar variation.

Small changes in an exercise favor the Chop and Lift deserve to lead to significant differences in the body’s capability to integrate movement, thus allowing for a new training stimulus.

Step five – stress and anxiety (Strength, Power, Endurance and also Skill)Strength is used in this context together an umbrella term for a selection of fitness materials including power, maximal strength, useful strength, neighborhood muscular endurance, ability development, speed and also more.

The Chop and Lift can be manipulated to create an ideal stimulus that will certainly force particular adaptations in regards to particular fitness components. For example, exercises such together the Med round Throw, or tires Chops can be used to enhance muscular power while creating the PNF motion pattern we seek to train v the Chop and Lift. Alternatively greater repetitions of a comparable movement might be more fitting for an endurance athlete seeking come train for the demands of their sport.

HOW – setup UP because that CHOPS and also LIFTSThe Chop and also Lift have the right to be developed through five various variables, indigenous which hundreds of specific exercises have the right to be created. As mentioned before, ‘form is function,’ especially as it comes to exercise and also training programs, i m sorry is why that is crucial to recognize each of the variables and also how castle can influence the training result of the Chop and also Lift.

Chop and Lift VariablesIn stimulate to determine the most effective application of the Chop and Lift one must consider the training requirements of the individual and also then set the adhering to variables in the movement:

Exercise Type:RotationalStability

Movement pattern – Vector:ChopLiftHorizontal Chop

Movement pattern – Action:Elbow Hinge (Hinge)Straight eight (Swing)Hinge to push (Chop-to-Press)

Position – Grip:Wide GripNarrow GripSplit Arms

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

VARIABLES DEFINED:Here room some quick descriptions of each variable that the Chop and Lift.


EXERCISE TYPE: ROTATIONAL and STABILITYStability is the ability to maintain position and control the movement in spite of external forces. Rotation is the capability to successfully create, maintain and absorb torque, rotational movement approximately an axis. A simpler method to describe the distinction is that stability exercises stand up to rotation and Rotation exercises create a rotation v the core or obelisk (Shoulders to Hips).

ROTATIONAL CHOP/LIFTA Rotational Chop or Lift requires the torso to rotate with the activity of the arms in order to coordinate and develop power/strength in a rotational pattern, i m sorry is integral in numerous movement patterns.

STABILITY CHOP/LIFTA stability Chop or Lift requires the eight to move roughly a stable or ‘still’ torso in order to assist the individual construct the capability to resist the rotational forces that will affect the body.


MOVEMENT PATTERN: VECTORThe practice in the Chop and also Lift development are defined by their movement Pattern, or an ext specifically, by the vector or direction in i beg your pardon the resistance pressure is moved throughout the exercise. The Chop and also Lift variations take place in one of three vectors.

Chop: Diagonal activity Pattern throughout the midline of the body wherein the resistance pressure is moved in a High to low Direction.

Lift: Diagonal activity Pattern throughout the midline of the body where the resistance pressure is relocated in a low to High Direction.

Horizontal Chop: Horizontal motion Pattern that is perpendicular to the Spine and the resistance force is relocated in a Lateral Direction.


MOVEMENT PATTERN: ACTIONThe Chop and also Lift have actually three different patterns with which the action of the practice is executed: Hinge Chop, waver Chop and Chop Press.

Hinge Chop: Each arm starts the motion of the exercise v a ‘pull’ by pulling the resistance in the direction of the midline that the body and then transitions into a ‘push’ by advertise the resistance far from the midline. The elbows will certainly hinge (flex and extend) in this pattern.

Swing Chop: The arms will swing or move the resistance handles roughly the human body in one arc when the elbows will certainly remain fully extended throughout the whole movement. This totter or arc sample will place a high neuromuscular need on the shoulders and core to relocate the resistance handles and also stable the body in room due come the elongated bar arms make by keeping the resistance at a maximal distance from the body.

Chop-to-Press: The arms will initiate this sample by pulling the resistance handles in the direction of the midline the the human body while flexing the elbows before transitioning into a ‘pressing’ pattern, i m sorry involve the arm that is closest to the resistance to press out right into full extension as the external hand stop still and also creates and also anchor because that the resistance handles.


POSITION: GRIPThe Chop and also Lift can utilize three different Grips: Bilateral small Grip, Bilateral broad Grip and Split Arms

Wide tight (WG): a bilateral grip whereby the individual’s 2 hands spread out apart upon a cable bar or rope and also positioned equidistance (the same distance) native the facility of the cable bar or rope. The bilateral WG is the recommended grip supplied for the Chop-to-Press Action.

Narrow tight (NG): a bilateral grip whereby the individual’s 2 hands cupped over one an additional on the same tiny handle for the cable an equipment or resistance tube/band.

Split Arms: is a bilateral grip where the individual’s two hands on very same surface with resistance (cable or resistance pipe attachment) in the middle.

POSITION: STANCEThe Chop and Lift deserve to be developed through a series of stances or positions to offer enhanced complexity and also decreased security that will allow individuals to enhance movement quality.

Contralateral and Ipsilateral StancesAny split legged or single-leg stance deserve to be built in two various ways: Contralateral and Ipsilateral.

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

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

When making use of both foot the Contralateral stance is the basic pattern of the natural Gait cycle (walking and also running) and also is a regressed (less complex) and much more stable view in comparison come an Ipsilateral Stance. As soon as using a solitary leg view Ipsilateral Chops and also Lifts are much more stable than Contralateral Chops and Lifts. Yet, all other stances for Chop and Lifts space regressed in Contralateral and progressed in Ipsilateral.

The following stance progressions space demonstrated and also described below and also have been arranged from most to the very least stable:

– fifty percent Kneeling (Contralateral)– fifty percent Kneeling (Ipsilateral)– tall Kneeling– seated (Stability/Physio Ball)– broad Stance (Standing)– Athletic stance (Standing)– small Stance (Standing)– Stagger stance (Contralateral)– Stagger view (Ipsilateral)– Short-Foot Stagger stance (Contralateral)– Short-Foot Stagger stance (Ipsilateral)– Lunge view (Contralateral)– Lunge stance (Ipsilateral)– Single-Leg (Ipsilateral)– Single-Leg (Contralateral)


Seated – Both knee at 90 levels with Feet level on the floor, positioned in ~ Shoulder width or wider apart.

This stance have the right to be carry out on a box/bench or a stability Ball/Physio Ball, of i beg your pardon the latter will market a higher level of instability.

Foot Position: A wider foot position supplies a greater level that stability and also can straight a higher level of pressure to be focused on the Pillar.

Benefits: The seated Chop and Lift is an adequate means to target the Shoulder, core to Hip, without also much demand from the Glutes, Ankle and also Foot.


Half Kneeling Contralateral – within Knee down, knee at 90 degrees, upright spine.

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

Toes: Tucking the back toes under will certainly provide an ext stability to the stance as the Foot and Ankle will add to organizing and maintaining the position.

Benefits: half Kneeling can keep the Pelvis indigenous shifting right into an Anterior or Posterior Tilt. Additionally, half Kneeling is a view that needs the down leg’s Hip come become more active and also contribute to the body’s all at once level that Stability.

Half Kneeling Ipsilateral – exterior Knee down, knees at 90 degrees, vertical spine.

Width of the stance, i.e. The broad of the knees, will identify the level of instability. The closer the knees space to being on the very same Sagittal (front come back) line, the less stable the stance will become.

Toes: Tucking the back toes under will provide more stability come the stance as the Foot and Ankle will contribute to organizing and also maintaining the position.

Benefits: half Kneeling have the right to keep the Pelvis native shifting into an Anterior or Posterior Tilt. Additionally, half Kneeling is a view that needs the down leg’s Hip come become more active and also contribute come the body’s as whole level of Stability.

Tall Kneeling – Both knee down, pelvis level v the floor, i.e. No anterior or posterior tilt that the pelvis.

Toes: Tucking the ago toes under will certainly provide an ext stability to the stance as the Foot and also Ankle will add to organizing and also maintaining the position.

Benefits: high Kneeling pressures the Pillar, Hips, Core and also Shoulders, to job-related in an combined manner in stimulate to keep stability in the movement.


Standing – wide Stance– separation, personal, instance stands in a broad stance wherein the legs are positioned at roughly 45 level angles to maximize the basic of Support and direct an ext kinetic force through the tower while still combine the Foot and also Ankle because that marginal support.

Benefits: This broad Stance permits an separation, personal, instance to combine the Foot and also Ankle right into the overall Motor regulate of the movement.

Standing – athletic Stance – The individual stands through feet positioned shoulder width apart (Glenohumeral share vertically aligned with the In-Step). Hips, Knees and Ankles are all slightly flexed while the Spine remains neutral. The heart and shoulder vertically align over the arch that the foot as soon as looking native the side.

Benefits: The individual has actually the chance to train in a position commonly found in sports and also life and expose the human body to the PNF vector and also spiral pressures of the Chops and also Lifts.

Standing – small Stance – The separation, personal, instance stands through feet positioned within of shoulder width to introduce a greater level the instability.

Benefits: The tiny Base of Support rises the level that complexity and instability, which introduces an additional variation and provides additional afferent signaling come the main Nervous device that have the right to enhance overall Motor Programing.


Stagger view or break-up Stance – The stagger stance is a separation legged view wherein one foot is in former of the hips and the various other foot is behind the hips. This stance deserve to be manipulated by leg Positioning, Foot Position, and Stance Orientation.

Stance Orientation – the stagger stance can be i ordered it in a Contralateral or Ipsilateral orientation. Simply as in half Kneeling, Contralateral and Ipsilateral positions require different strategies in engine Control and offer an enhanced amount the afferent signaling to the central Nervous System, which will certainly enhance in its entirety Motor Programming.

Foot position – the stagger stance deserve to utilize a stable foot position, heel on the ground, or a less stable foot position dubbed ‘heel up,’ which has actually the heel lifted off the ground. Heel Up supplies the separation, personal, instance to integrate and also strengthen the Intrinsic Foot muscles.

Leg Positioning – the stagger stance have the right to be manipulated by the positioning of the legs. If the feet space positioned away from the midline (lateral width) the individual will have actually a bigger Base the Support and also can direct much more Kinetic power to the Pillar. If the feet space positioned closer come the midline (lateral width) the individual will have actually a smaller Base that Support and also will require more activation and also support indigenous the Foot, Ankle and also Hip.

Benefits: The stagger view offers variety of brand-new positions native which an individual have the right to operate and also thus enhances in its entirety Motor Programing. Additionally, the stagger stances elevate the level of neuromuscular activation in the Foot and also Ankle.


Lunge Stance – the Lunge view is similar to the stagger stance yet with better knee flexion. Just like the Stagger Stance, the Lunge Stance can be manipulated by view Orientation, Foot Position, and Leg Positioning.

Benefits: the Lunge view offers greater levels the activation in the reduced body and also can quickly be provided to assist train the fitness materials of strength, power, and also endurance.


Single foot Stance – the single leg view marks the optimal of instability in the development of Chops and also Lifts. This stance provides the the smallest Base that Support and also will effectively an obstacle the body’s capacity to keep equilibrium if performing the Chop or Lift. The solitary leg stance deserve to be oriented as Contralateral or Ipsilateral, each of which sell different difficulties in regards to motor Control.

Benefits: The single leg stance places a big demand on and requires activation that the Hip, Ankle and Foot. In addition this stance introduces an increased neurological difficulty to preserve equilibrium, or a state in i m sorry the opposing pressures that preserve balance of the body room in an equal and opposite state.

Note: even though the solitary leg stance offers the biggest amount the instability, there is no guarantee the this sports of the Chop and Lift will carry forth the most appropriate or sought after ~ adaption or results from training.

Here is one illustrative depiction of the an easy Stance Progression, beginning with the most stabile stance and progressing come the most complicated and instable stance.

EXERCISE PRESCRIPTION – SETS and REPSAs stated before, the Chop and Lift can be provided to attain any of the three adhering to training objectives: Corrective exercise Strategy, motion Prep and/or cultivate a Fitness Component, ie strength, power, endurance and more.

The exercise Prescription for the Chop and also Lift will vary based top top the training objective, as well as the individual’s level that fitness and competence.


CONCLUSION – last ThoughtsThe Chop and also Lift is an exercise that enables you come plug a gap in many training programs and can be provided to help in addressing a range of compensation patterns, deficiencies, and deficits in movement quality. More importantly, the Chop and Lift can effectively develop Stability and also Integration in an individual’s movement, which deserve to lead to enhanced performance and longevity in a offered activity.

Use the Chop and also Lift in a training regime to help further overall advancement of an individual.

Additional Resources:Kelso, J. S. (2012). Multistability and metastability: understanding dynamic coordination in the brain. Phil. Trans. R. Soc. B, 367(1591), 906-918.

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

Movement Matters: Essays on activity Science, motion Ecology and also the Nature of movement – Bowman, Katy (2016)

Move her DNA: regain Your health and wellness Through natural Movement, increased Edition– Bowman, Katy (2017)

Smethurst, C. J., & Carson, R. G. (2001). The salvation of motion skills: Practice improves the dynamic security of bimanual coordination. Human movement science, 20(4), 499-529.

Equinox Fitness Training institute – Curriculum for Tier 2 and Tier 3 – Equinox Fitness 2016

Cook, 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). Sit time and mortality from all causes, cardiovascular disease, and cancer. Medicine & science in sports & Exercise, 41(5), 998-1005.