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Kettlebell Across-the-Body Chop

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a kettlebell in both hands beside one hip. You lift it slowly across your body on a diagonal, then lower it back.

Targets: Spine Chain (Full Spine)
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall holding a kettlebell in both hands, hanging low beside her right hip.

    Step 1 of 4

    Stand with your feet about shoulder width apart, holding the kettlebell in both hands down beside your right hip, with your hips square to the front.

  2. The same woman with the kettlebell held out in front of the middle of her chest in both hands, arms extended.

    Step 2 of 4

    Lift the kettlebell up across your chest with straight arms, keeping your hips square.

  3. The same woman with the kettlebell lifted in both hands to above her left shoulder, the arms extended diagonally up.

    Step 3 of 4

    Keep lifting with straight arms until the kettlebell is above your left shoulder, hips still square.

  4. A woman standing tall holding a kettlebell in both hands, hanging low beside her right hip.

    Step 4 of 4

    Stand with your feet about shoulder width apart, holding the kettlebell in both hands down beside your right hip, with your hips square to the front.

Safety Information

Choose a kettlebell light enough to hold with both hands and control with straight arms through the whole diagonal, because the bell travels up beside the head. If you have a shoulder, neck, back or hip problem, ask a physical therapist or physician before attempting this exercise, because it lifts a loaded kettlebell across the body and above shoulder height. Stop and lower the kettlebell under control if you feel a pinch, sharp pain or loss of grip at any point, and keep the bell clear of your face. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.