What is Cable Chop Half Kneeling?
The Cable Chop Half Kneeling is an easy resisted rotational exercise performed with a band or cable from a half-kneeling position. It primarily targets the core (obliques and transverse abdominis) and shoulders while improving rotational control, pelvic stability, and anti-rotation strength.
How to Do Cable Chop Half Kneeling
- Half kneeling setup: Position one knee on the floor and the other foot planted. Attach the band at shoulder height beside you, keeping a tall spine and hips facing forward.
- Grip and tension: Hold the band with both hands and arms straight. Remove slack and set light tension while keeping shoulders down and scapulae stable.
- Brace core: Engage your midline by drawing the navel toward the spine. Maintain a neutral pelvis and avoid arching the lower back throughout the movement.
- Rotate away: Exhale and rotate your torso away from the anchor, driving straight arms to point directly in front of you while hips remain square.
- Control return: Slowly reverse the movement under tension, inhaling as you return to the start. Keep arms straight and avoid dropping or twisting the hips.
Muscle Groups
Core, Shoulders
Description
Secure a band to a fixed point. Set yourself up, with the band on one side of you, in a half kneeling position, tall spine.Grip the band and remove any slack. Hips should remain facing forward, while the shoulders & torso are rotated towards the band, arms straight.
Engage your core and exhale as you rotate away from the band, so that your arms a pointed directly in front of you, shoulders are in line with your hips.
Squeeze at the top, core braced. Then slowly rotate your torso and arms back towards the band. Repeat for repetitions.
Keep a tall, neutral posture, arms should stay straight, and hips staying square.
Movement Group
Core
Required Equipment
Resistance Band
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Cable Chop Half Kneeling?
This exercise improves core rotational control, strengthens obliques and transverse abdominis, enhances shoulder stability, and increases unilateral pelvic control. It’s low-impact and helps transfer rotational power to sport-specific movements and movement efficiency.
What are common mistakes when doing Cable Chop Half Kneeling?
Common mistakes include rotating the hips instead of the torso, bending the arms, using momentum rather than controlled movement, failing to brace the core, and setting the anchor at the wrong height. These reduce effectiveness and increase injury risk.
How do I progress or modify the Cable Chop Half Kneeling?
To progress, increase band resistance, add reps, or perform standing cable chops. For easier options, reduce tension or practice anti-rotation Pallof presses. Advanced athletes can use single-arm cable chops or heavier resistance for power work.