Type: Dynamic, Core Strength
Primary Muscles: Obliques, Rectus Abdominis
Secondary Muscles: Lower Back, Glutes, Shoulders, Quadriceps, Hamstrings
Exercise Key Form: 1. Stand with feet shoulder-width apart and hold a dumbbell, cable handle, or medicine ball with both hands. 2. Rotate your torso and raise the weight above one shoulder. 3. In one motion, pivot your feet and rotate your hips as you bring the weight diagonally across your body toward the opposite hip, squatting slightly as you chop. 4. Return to the starting position with control and repeat for reps, then switch sides.
NASM-CPT Tip: Engage your core, keep your spine neutral, and move with control—avoid excessive twisting through your lower back. Exhale as you chop.
Why This Exercise Is Important: Builds rotational core strength and stability, improves functional movement patterns, and enhances power for sports and daily activities involving twisting or lifting.
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