Build a Resilient Spine: Lock Down Core Stability - Page 5

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery


In-Line Half-Kneeling Chop

Holding a rock-solid position with your core engaged is not easy. Adding upper extremity movement while still maintaining this locked-in position is an even greater challenge.



The In-Line Half-Kneeling Chop exercise gives the athlete constant feedback in terms of proper positioning, core activation, and spinal stability. It’s impossible to complete this drill the right way without good form.


Being able to maintain the narrow in-line position is your first order of business. Remember: own this position and keep it owned for the entire duration of each set. The next step is to add in your upper extremity chop pattern. Take your time with this one, and be sure to constantly check in on core and glute activation.


Do This:

  1. With your right knee up (closest to the pulley) and your left knee down (furthest from the pulley), chop the rope attachment down toward your left pocket.
  2. Complete 8 reps on that side.
  3. Switch sides and repeat. That's 1 set.
  4. Perform 3 sets per side.



Stoke the Fire

Once you’ve locked down stability in your core, it’s time to add movement. Basically, you’re trying to piss off your core by adding another stimulus to it. Not only is this a surefire way to build a stronger core, it’s also a quick route to a more resilient lower back and spine.


This article was originally published on Breaking Muscle US.


Keep Challenging Your Core:


Headline photo courtesy of CrossFit, Inc.

Photo collage courtesy of Matthew Ibrahim.


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