Half-Kneeling Chop

• Kneel on left knee with high pulley machine directly to right
• Place right foot flat on floor, one to two feet in front of left knee
• With both hands, about 12 to 14 inches apart and near right hip, grasp rope attachment connected to high pulley
• Pull rope down and across body until left hand is by left hip and right hand is near right shoulder
• Keeping left arm and elbow next to side of body, punch out with right arm
• Repeat for opposite side

Key Coaching Points

• Squeeze the glutes of your kneeling leg throughout the exercise
• When you lift or chop, keep your shoulders square, so your spine DOES NOT rotate
• Perform each rep slowly and controlled, for about 4 seconds to maximize the intensity