CoreKB
A standing rotational chop moving a kettlebell diagonally from high on one side to low on the other, training explosive and controlled rotational power through the hips and torso.
Demo: General S&C demo
Sets
3
Reps
8-10 per side
Rest
1 min
Contraindications
Low back pain when rounded — reduce load and prioritize hip-driven rotation.Setup
Hold a kettlebell with both hands, standing with feet shoulder-width apart.
Execution
- 1Start with the kettlebell up and to one side near the shoulder
- 2Rotate the torso and hips, chopping the kettlebell down and across to the opposite outside knee
- 3Pivot the back foot to allow full hip rotation
- 4Reverse the motion back to the start under control
- 5Repeat for reps, then switch sides
Key cues
- Hips and torso rotate together, not just the arms
- Pivot the back foot through the chop
- Control the return just as much as the chop
- Chop across the body on a diagonal line
Common faults
- Isolating the arms instead of rotating through the hips
- Rounding the low back
- Using too heavy a kettlebell, sacrificing control
- Not pivoting the back foot
Tweaks
- Reverse direction for low-to-high chops
- Reduce weight for more control focus
- Add a slight squat at the bottom of the chop for more full-body integration
Regressions
Muscles
Primary: Obliques, Rectus Abdominis
Secondary: Glutes, Shoulders, Grip/Forearms
Notes
ROTATION.
Sources
Attribution: StrongFirst-style kettlebell canon / NSCA rotational athlete training