Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Half-Kneeling Chop
A rotational core exercise in half-kneeling position that targets obliques and abs to build rotational strength and hip stability; commonly used for functional conditioning and core power.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lats, Shoulders, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max, Glute Medius
Lats
5/10Shoulders
4/10Anterior Delts
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on one knee with the other foot flat forward at 90 degrees, hips square. Hold kettlebell with both hands at the hip of your kneeling leg, core braced and glutes squeezed.
- Brace core and rotate trunk to sweep kettlebell diagonally upward across body to opposite shoulder.
- Keep arms slightly bent and relaxed, driving movement from core.
- Finish with kettlebell above opposite shoulder, chest proud and spine neutral.
- Slowly reverse motion, resisting kettlebell pull back to starting hip position.
- Maintain stable hips and knee alignment throughout.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Drive from core, not arms.
- Ribs down, hips square.
- Squeeze glutes for stability.
- Resist on return.
Breathing
Inhale during the controlled return to start; exhale forcefully during the chop.
Tempo
2-0-1
Range of Motion
From kneeling hip level to full extension above opposite shoulder, with trunk rotation and neutral spine.
Safety
Safety Notes
- Avoid if acute knee or lower back issues.
- Start light to master form.
- Keep kettlebell close to body.
- Ensure knee tracks over toe.
Spotting
Spotting not required; partner can assist with balance if needed for heavier loads.
Common Mistakes
- Leaning away from kettlebell.
- Arching lower back.
- Collapsing kneeling knee inward.
- Using arms to dominate movement.
- Fast uncontrolled return.
When to Avoid
- Acute knee pain
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for kneeling
Build Up First
- Core bracing proficiency
- Basic rotational control
Also known as
Half Kneeling KB Chop, Kettlebell Cross Chop, Half Kneeling Rotational Chop
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Chop
Kettlebell
Obliques
Kettlebell Wood Chop
Kettlebell
Obliques
Kettlebell Kneeling Around the World
Kettlebell
Abs
Kettlebell Half Kneeling Single-Arm Press
Kettlebell
Shoulders
Dumbbell Kneeling Wood Chop
Dumbbells
Obliques
Kettlebell Halo
Kettlebell
Shoulders
Kettlebell Clean
Kettlebell
Glutes, Hamstrings
Kettlebell Sit-Up
Kettlebell
Abs
Kettlebell Snatch
Kettlebell
Glutes
Kettlebell Dead Bug
Kettlebell
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
