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Instructions
- Anchor the resistance band low and securely to a fixed point.
- Stand with feet shoulder-width apart, side facing the anchor point.
- Grasp the band handle with both hands near one hip.
- Engage your core and rotate your torso diagonally, pulling the band across your body and upward.
- Extend arms as you lift the band above the opposite shoulder.
- Control the return to the starting position.
- Repeat all reps on one side before switching.
Technical Tips
- Keep your core braced throughout the motion.
- Avoid bending your elbows excessively during the chop.
- Rotate through your torso, not just your arms.
- Maintain a stable stance without shifting your feet.
Breathing Tips
- Exhale as you pull the band diagonally upward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if experiencing acute lower back pain or disc injury.
- Not recommended for individuals with shoulder impingement.
- Use caution if recovering from abdominal surgery or hernia.
The Banded Low-to-High Chop is a dynamic, functional training exercise designed to develop core strength, rotational power, and stability. Utilizing a resistance band anchored at a low position, the movement mimics a diagonal chopping motion from the lower hip to the opposite shoulder. This exercise is particularly effective for enhancing athletic performance, especially in sports requiring rotational force such as tennis, golf, or baseball. It also supports spinal mobility and posture through controlled, cross-body movement patterns. The banded resistance offers a safe yet challenging stimulus, making it suitable for a wide range of fitness levels. Whether you're aiming to improve trunk rotation, build a resilient core, or integrate full-body coordination, the Banded Low-to-High Chop delivers targeted functional benefits with minimal equipment. Its versatility and low-impact nature make it ideal for home workouts, rehab routines, and athletic conditioning alike.
What muscles do Banded Low-to-High Chops work?
Banded Low-to-High Chops primarily target the abs, especially the obliques, while also engaging the lats, shoulders, and lower back for stability and control.
Can I do Banded Low-to-High Chops at home?
Yes, this exercise is ideal for home workouts since it requires only a resistance band and a low anchor point, making it space-efficient and effective.
Are Banded Low-to-High Chops good for beginners?
While slightly more advanced due to the rotational movement, beginners can perform this exercise safely by starting with light resistance and focusing on form.
How often should I include Banded Chops in my routine?
You can include Banded Low-to-High Chops 2–3 times per week as part of your core or functional training regimen, ensuring adequate rest between sessions.
What’s the difference between low-to-high and high-to-low banded chops?
Low-to-high chops emphasize upward diagonal movement, targeting the upper core and shoulder integration, whereas high-to-low chops focus more on trunk control and downward power.