Week 113: Chop & Lift in Tall Kneeling with Kettlebell

It's November, which means we're gearing up for the holiday madness! So this month's theme is Holiday Prep! Which means core stability and rotational heavy drills to ensure you don't throw your back out with all that loading & unloading of the oven!

Exercise: Chop & Lift in Tall Kneeling with Kettlebell

Purpose: To challenge the core in a rotational plane throughout a static movement

Who It's For: The aspiring chef, the home cook, the one who hates cooking but contributes by doing the dishes!

Why We Love It: Sh*t can get heavy and learning how you move when you're cooking and cleaning will ensure a reduction in pain when the freeloaders leave your house.

Procedure:

1. Get in the tall kneeling position with your ribcage stacked over your pelvis and your back toes dug into the ground. Kneel on something soft to avoid knee pain if need be.

2. Grab a kettlebell holding it by the horns

3. Following your hands with your eyes, bring the kettlebell to your belly while simultaneously rotating your trunk and exhaling.

4. Then push the bell up over the opposite shoulder, keeping your core engaged

5. In the same diagonal motion, push the bell up over the opposite shoulder while straightening your elbows, continuing to follow your hands with your eyes

6. Reverse the motion by bringing your hands back to your belly button, and then down towards the opposite hip

7. Maintain good control, keeping your spine stacked and core engaged throughout the entire motion.

8. Repeat 6-8 times on the same side

9. Repeat 6-8 times on the other side

Too hard? Try this similar but slightly regressed rotational drill: Split Stance Anti-Rotation Press-Out

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

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