Dumbbell Chop (Low to High)


To start, think "knee to opposite shoulder/overhead." Begin in a partial squat position with the dumbbell held to the side of your body just above one knee and your torso rotated to the same side of the dumbbell. Keeping your arms straight, maintain a tight torso and abs as your rotate your torso (from your core, simply holding onto the d-bell) to the opposite side, your arms following through the ROM and straightening your legs and squeezing gluteals. Imagine you are aiming for a target over your shoulder, so move with intention and power away from your knee, pause when fully rotated and dumbbell is overhead, then lower back down to start position with fluid control. Repeat for assigned # reps on one side then switch sides.