Rotational Chop
Rep Range
Time Based
Hints
Stand with feet wider than shoulder-width apart and maintain a slight bend in the knees throughout the movement for stability. Place your hands together, extending them straight ahead with a minor bend in the elbows. When pivoting, ensure that the entire body, including your legs, feet, torso, and arms, follows through in the rotation. As you pivot to the right, allow your left heel to come up slightly off the ground and vice-versa for the other side. The core should be engaged throughout to provide stability and power in the rotation. The range of motion should be comfortable; avoid over-rotating or forcing the movement. Visualize your body moving in a synchronized manner, with each segment contributing to the rotation.
Common Mistakes
Not moving the entire body cohesively during the pivot. Locking or overextending the knees, which can reduce stability. Neglecting to engage the core, diminishing the exercise's effectiveness and increasing the risk of strain. Not allowing the opposite heel to lift slightly during the pivot, which can restrict the range of motion.
Breathing
Inhale as you start to pivot to one side and exhale as you complete the movement to that side. Use a rhythmic breathing pattern to maintain fluidity in the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae