Kettlebell Half Kneeling Chop
A rotational core exercise performed in a half-kneeling position that targets the obliques and abs to build rotational power and hip stability; commonly used for functional conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lats, Shoulders, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max, Glute Medius
Lats
5/10Shoulders
4/10Anterior Delts
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Assume a half-kneeling position with knees at 90-degree angles. Hold the kettlebell by the horns near the hip of the kneeling leg.
- Brace your core and squeeze the glute of the kneeling leg for stability.
- Pull the kettlebell diagonally upward across your body toward the opposite shoulder.
- Rotate your torso while keeping your hips square and facing forward.
- Extend your arms at the top of the movement.
- Reverse the motion under control to return the kettlebell to the starting hip.
Coaching Tips
Form Cues
- Hips like headlights
- Ribs down
- Follow hands with eyes
- Squeeze the glute
Breathing
Exhale forcefully as you chop the weight up and across; inhale as you return to the start.
Tempo
2-0-1
Range of Motion
From the outside of the down-side hip to full extension above the opposite shoulder.
Safety
Safety Notes
- Use a pad under the knee if needed.
- Start with a light weight to master the path of motion.
Spotting
Not recommended; maintain control of the weight at all times.
Common Mistakes
- Rotating the hips
- Arching the lower back
- Using only arms to lift
- Rushing the eccentric phase
When to Avoid
- Acute knee pain
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for kneeling
Build Up First
- Core bracing proficiency
- Basic rotational control
Also known as
Half Kneeling KB Chop, Kettlebell Cross Chop, Half Kneeling Rotational Chop, Half Kneeling Woodchop
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