Kettlebell Half Kneeling Chop & Lift

How to perform it

Step-by-step instructions

1. 01Assume a stable half-kneeling stance and hold one kettlebell with both hands near the outside of one hip.
2. 02Squeeze the rear glute and keep the pelvis square while allowing controlled movement through the upper back.
3. 03Move the kettlebell diagonally across the torso toward the opposite shoulder for the lift pattern.
4. 04Reverse the diagonal path for the chop, keeping the arms connected to the trunk rather than swinging independently.
5. 05Complete the repetitions in one direction, then change the kneeling stance and diagonal.