The Chop and Lift can be found in many different strength and conditioning programs because it’s ability to create power, speed and strength. ![]() Tri-planar/Multi-planar Exercises help further develop stability and integration across multiple joints and contribute to an increase in speed, power and strength. Tri-planar or multi-planar movements are very beneficial in a training program because they can systematically counter balance the repetitive nature of an individual’s sport or lifestyle behaviors that may only occur in one or two of these planes. PNF Movement Patterns are diagonal and/or spiral line of actions (vectors) that transmit kinetic energy through the body.Īdditionally, the Chop and Lift is an example of an exercise that creates a tri-planar training environment in that it operates through all three planes of motion Sagittal, Transverse and Frontal. Rather than adapting to move solely forward/backward, left/right, or up/down, PNF patterns require stabilization and movement across all planes of motion and require the body to integrate and coordinate movement across multiple joints. Training this type of movement is integral to optimal performance because it results in forces being exerted on the body that lie outside of more traditional, more square movement patterns. PNF movement patterns are fundamental to human movement and are characterized by diagonal and/or spiral vectors, or line of actions, and involve the simultaneous coordination of several joints. The Chop and Lift, named for its resemblance to the diagonal downward swing of an axe and its opposing upward lifting movement, are categorized as Proprioceptive Neuromuscular Facilitation (PNF) patterns given that it follows a diagonal arc of motion relative to the midline of the body. This article will focus on the progression of Chop and Lift exercise variations as it pertains to Movement Quality, Stability and Integration. The Chop and Lift are a couple of simple exercises that can be modified and changed a hundred times over and used for numerous purposes, from correcting an individual’s movement patterns to increasing an individual’s total power output in a punch, swing or stride. Stance: Seated, Half Kneeling, Tall Kneeling, Standing, Split Stance, Lunge and Single Leg.Įxercise Prescription – Assigning the appropriate Sets and Reps for the Chop and Lift. HOW – Progress/Regress the Chop and Lift for Stability and IntegrationĪction: Hinge Chop, Swing Chop and Chop-to-Press.Train a Fitness Component, including power, strength and endurance. ![]() ![]() WHAT – PNF Patterned and Tri-planar or Multi-planar Movements.Therefore, here is a brief roadmap to guide you to the sections of the article that are most important to you: This article will go into depth in many aspects of the Chop and Lift. Each variation of the Chop and Lift offers a different kind of benefit to it, all of which will be discussed in the following sections. There are many, many different ways to perform the Chop and Lift. The Chop and Lift is a great exercise to help correct movement patterns, increase whole body integration and eliminate compensation patterns as well as provide an effective training stimulus to develop power, strength, stamina and stability (control).
0 Comments
Leave a Reply. |