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Core · Intermediate

Kettlebell Cross Chop

Diagonal kettlebell chop training coordinated hip, trunk, and shoulder rotation.

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Kettlebell Cross Chop demonstration

Exercise overview

Training details

CoreObliquesShoulders

Equipment

Kettlebell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one kettlebell with both hands and start with it high beside one shoulder in a stable athletic stance.
  2. 02Brace the trunk and initiate the movement by rotating the hips and upper back together.
  3. 03Guide the kettlebell diagonally across the body toward the opposite hip with the arms acting as a controlled lever.
  4. 04Stop the chop without collapsing the knees or allowing the weight to pull the spine out of position.
  5. 05Reverse the same diagonal path, complete the repetitions, and then change direction.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Half Kneeling Chop & LiftRelated variationDumbbell Half Kneeling Lift and Chop

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Split Stance Wood ChopComparable substituteBand Split Stance Low to High ChopComparable substituteKettlebell Figure EightComparable substituteDumbbell Russian TwistComparable substituteBand High to Low ChopComparable substituteSide Plank Reach-Through

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