How To Use The Chop And Lift Patterns To Enhance Core Performance

Spiral and diagonal movements are common patterns that can be seen in daily life and sports. Whether shoveling snow, lifting a child into a car seat or throwing a baseball, our bodies are designed to transfer rotational power from low to high and from high to low through the kinetic chain. As Gray Cook discusses in his book Athletic Body In Balance, energy leaks can result from weak links, indicating poor efficiency as well as stress (Cook, 2003.) Often times during diagonal movement patterns the weak link is the core. The Tall Kneeling and Half Kneeling Chop and Lift patterns performed while using an Asymmetrical Bar Training device are designed to strengthen the core, identify asymmetries and enhance durability to the low back. This article will discuss the origins of the Chop and Lift, their benefits and how to perform these useful exercises.

Learning Objectives:

1. Readers will be able to define the Chop and Lift patterns
2. Readers will be able to describe the benefits of Chop and Lift patterns
3. Readers will be able to articulate the basic set up while performing Chop and Lift patterns  

Origins

The Chop and Lift are bilateral upper extremity PNF patterns that have been used by physical therapists since first described by Margaret Knott and Dorothy Voss in 1956 (Voss, et al., 1985.) The spiral and diagonal movements in the Chop and Lift patterns were often found to be more effective in assessing and treating dysfunction than traditional single joint motions. Additionally, these patterns have excellent carry over to real life: “The Chop and Lift represent distinct spiral and diagonal movements that mimic functional patterns occurring in both sport and activities of daily living” (Voight, et al., 2008.) When combined with the developmental postures of tall and half kneeling, the Chop and Lift patterns can be performed using an Asymmetrical Training Bar to create effective core strength and stability exercises. The use of kneeling postures to train reflexive core stabilization, have been used by the strength and conditioning community as well as the rehabilitative community for several reasons. Kneeling postures help reduce input from the lower extremities, which often substitute for weaknesses in the core. Kneeling postures also reduce speed of movement relative to standing postures, helping mitigate injuries common with faster speeds. Although the Chop and Lift patterns are popular in the sports medicine and sports performance world, the general fitness community can also benefit from incorporating these exercises into its programming.

Benefits of Chops and Lifts

Traditional core training has often involved movements that flex, twist and extend the spine. However, more recent research on core training has shown that the core functions more to stabilize the spine than to induce movement. “In many real life activities, the core muscles act to stiffen the torso and function primarily to prevent motion. By stiffening the torso, power generated at the hips is transmitted more effectively by the core” (McGill, 2010.) Furthermore, repeated loaded flexing of the spine has been show to cause premature wear and tear to the annulus of the intervertebral discs (McGill, 2007.) Thus, if we can find exercises that load the core without inducing motion, we can effectively and safely train the core. Front planks, side planks, and rear planks are excellent exercises to begin training core stability; however, once your clients are successful in these more stabile postures, advancing to Chops and Lifts are advantageous movements to enhance core performance. The purpose of Chops and Lifts is to train the core muscles to activate prior to movement helping to stabilize the spine. In individuals without dysfunction, movement of the upper extremity it preceded by contraction of the erector spinae, multifidi, transverse abdominus and both internal and external oblique muslces (Voight et. al., 2008.) These individuals demonstrate timing and rhythm in their core contractions which leads to enhanced power transfer and the ability to better mitigate spine injury. Because sudden loading is a common low back injury mechanism, conditioning for proper response to sudden imposition of spine loads is an important consideration for injury prevention (Radebold et al., 2000.) Both the Chop and Lift patterns train the client to preemptively activate the core in a neutral spine position, improving: stability, function, performance and durability.

Performing the Chop

The high to low spiral chopping pattern can be seen in real life movements like chopping wood with an axe or in a tennis serve. Performing a Chop with an ABT system is a great way to not only reflexively activate the core, but to “map” to real life environments. It is wise prior to performing the Chop that the client be put through a movement screen to help identify left to right asymmetries (Voight et al., 2008.) It is beyond the scope of this article to address proper assessment and correction of asymmetries; however, as a general rule, asymmetries should be addressed prior to engaging in traditional strength training programming. For instance, if there is a greater than 10% to 15% differential demonstrated during the Chop from left to right, focus on improving the weak side prior to strengthening the opposite side (Voight et al., 2008). The Chop can be performed either in tall kneeling, both knee’s are touching the ground, or half kneeling, which looks like a lunge position with the rear knee touching the ground.  The half kneeling position works on medial/lateral stability and is great at addressing balance & strength issues in the lower extremities; while the tall kneeling position focuses more on sagittal plane spine control. Both tall and half kneeling patterns are appropriate for reflexive core training.

To get set-up for the half kneeling Chop:

• Make sure you are using a high anchor point to exaggerate the high to low pattern (around 6’ to 8’ is sufficient)
• Position your client facing sideways to the anchor with the knee closest to the resistance up and opposite knee back and in line with the hips
• The legs should be approximately 6” apart (the narrower the base, the harder the exercise)
• Grip the ABT with both palms facing down, pull the bar on an oblique angle down towards the floor (the pull is initiated with the hand furthest away from the resistance)
• Once the center of the bar passes the midline of the body, the movement turns into an extension movement initiated with the hand closest to the resistance (the previous pulling hand is somewhat relaxed at this point)
• Return the bar back towards the resistance using the same path of motion and reversing the mechanics

Half Kneeling Chop: Start	Half Kneeling Chop: Mid	Half Kneeling Chop: Finish

To get set-up for the tall kneeling Chop:

• Repeat the same sequence of steps as above except place your knee’s next to one another with a shoulder’s width distance between them

This is a reflexive stabilization drill so there should be no movement of the spine in any plane of motion (movement into flexion, extension, rotation or side-bending should be noted and addressed.) Instruct clients to keep the bar as close to the chest as possible and to pause at the end range of motion for a three second isometric hold (ensuring quality of motion.) Once you have both sides within 10% to 15% strength of one another; perform three sets of 8-12 reps (both sides) with a focus on precision of movement for best results.

Performing the Lift

The low to high spiral lifting pattern can be seen in real life movements like lifting a child into a car seat or throwing a shot put. The Lift is generally harder to perform than the Chop as the client has to overcome more gravitational force by moving the bar upwards.

To get set-up for the half kneeling Lift: 

• Make sure you are using a low anchor point to exaggerate the low to high movement (4” to 12”)
• Position your client facing sideways to the anchor with the knee closest to the resistance down in line with the hips and opposite knee up (this should look like a lunge position with the rear knee touching the floor)
• Grip the ABT with both palms facing down, pull the bar on an oblique angle up and away from the floor (the pull is initiated with the hand furthest away from the resistance)
• Once the center of the bar passes the midline of the body, the movement turns into an extension movement initiated with the hand closest to the resistance (the previous pulling hand is somewhat relaxed at this point)
• Return the bar back towards the resistance using the same path of motion and reversing the mechanics

Half Kneeling Lift: Start	Half Kneeling Lift: Mid	Half Kneeling Lift: Finish

To get set-up for the tall kneeling Lift:

• Repeat the same sequence of steps as above except place your knee’s next to one another with a shoulder’s width distance between them

Remember, the spine should remain in a neutral position throughout this movement (ears, shoulders and hips stay in alignment.) Instruct clients to keep the bar as close to the chest as possible and to pause at the end range of motion for a three second isometric hold (ensuring quality of motion.) Once you have both sides within 10% to 15% strength of one another; perform three sets of 8-12 reps (both sides) with a focus on precision of movement for best results.

Conclusion

The Chop and Lift pattern are technically more difficult to teach than core stabilization drills such as the: front, side and rear planks. However, physical therapists like Shirley Sahrmann have used reflexive training of the core as the next step in motor programming to increase core performance and durability in her patients (Sahrmann, S., 2002.) Muscle sequencing is similar to a race car transmission: a fluid and smooth shifting of gears is essential to maximize power and maintain traction of the wheels; too much power or a “hard shift” results in loss of performance or damage to the transmission. Similarly, the core must shift gears with fluidity and a quick response time to improve power and reduce the risk of damage to the spine. The proper rehearsal of the Chop and Lift patterns in a controlled environment will enhance the functional outcomes of similar movements seen in sports and daily life. The Chop and Lift are not just for rehab patients or athletes; these movements will benefit users of all ages and all fitness levels.

For a complete demonstration of the exercise progressions and video summary, watch this video:

References

Cook, G (2003). Athletic body in balance: Optimal movement skills and conditioning for performance. Champaign: Human Kinetics.

McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33-46.

McGill, S. M. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Champaign: Human Kinetics.

Radebold, A., Cholewicki, J., Panjai, M., Patel, T. (2000). Muscle response pattern to sudden trunk loading in healthy individuals and in patients with chronic low back pain. Spine,  (25), 947-954.

Sahrmann, S. (2002). Diagnosis and treatment of movement impairment syndromes. St. Louis: Mosby

Voight, M., Hoogenboom, B., Cook, G. (2008). The chop and lift reconsidered: Integrating neuromuscular principles into orthopedic and sports rehabilitation. North American Journal of Sports Physical Therapy, 3(3), 151-159.

Voss, D., Ionta M., Myers, B. (1985). Proprioceptive neuromuscular facilitation: Patterns and techniques. Philadelphia: Harper and Row Publishers.