Chop and lift exercises

Rotational movements are complex and involve vertebrae.   Make sure you want to perform them after you understand the core engagement with other movements to avoid injury.

Rotational movements

The rotational movements generally incorporate movement into multiple planes simultaneously. Many rotational movements increase the forces placed along the vertebrae. 

Consideration of good technique and appropriate levels of mobility and stability in the thoracic and lumbar spine is critical in facilitating synchronous movement and dissipating the generated ground reactive forces over larger surface areas. The ability to dissipate ground and reactive forces reduces the impact on local areas and decreases the potential for injury.

Two key movements involving diagonal or spiral patterns of movement within the arms,, shoulders, trunks, hips and legs are

Hay Balers


It requires stabilization of the trunk and weight transference through the hips and between the legs to gain leverage and maintain balance.

Progression of hay balers


Add external resistance from a cable or resistance band. Make sure to pack the shoulder through the movement.

Wood Chops


This exercise involves pulling actions to initiate the movement down across the front of the body, followed by a pushing action in the upper extremity as arms move away from the body.

Anti rotation core exercises here