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Kettlebell Half-Kneeling Chop
A kettlebell core exercise performed in a half-kneeling position, training rotational power and anti-rotation stability. It targets the abs, obliques, and shoulders for full-body coordination.
About Exercise
Equipment
Kettlebell, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Glutes, Lower Back
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
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max, Glute Medius
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Rest briefly between sides.
How to Perform
Start in a half-kneeling position with the front foot flat and knee over the ankle. Hold a kettlebell with both hands extended high above the shoulder of the back leg. Keep the core tight and hips squared forward.
- Brace your core and initiate the movement by pulling the kettlebell down and across your body.
- Chop the kettlebell diagonally toward the hip opposite your front knee.
- Maintain a stable torso, resisting any lateral flexion or rotation of the hips.
- Control the kettlebell back up to the starting overhead position.
- Complete all reps on one side, then switch the kneeling position and repeat.
Coaching Tips
Form Cues
- Keep hips square
- Core stays tight
- Chop with control
- Resist rotation
- Pull across body
Breathing
Inhale as you raise the kettlebell overhead; exhale forcefully as you chop down, maintaining a strong brace throughout the movement.
Tempo
2-0-1
Range of Motion
Start with arms fully extended overhead and finish with the kettlebell near the opposite hip, keeping the arms slightly bent.
Safety
Safety Notes
- Use light weight until core stability is mastered.
- If knee pain occurs, pad the ground or place a towel under the back knee.
Spotting
Not recommended. This is a stability and coordination exercise; use a lighter weight if stability is compromised.
Common Mistakes
- Excessive trunk bending or leaning
- Relying on arm momentum only
- Letting the hips twist or lift
- Allowing the back knee to slide
When to Avoid
- Acute lower back pain or injury
- Severe shoulder impingement
Flexibility Needed
- Sufficient shoulder mobility for overhead reach
- Good hip flexor mobility (for back leg)
Build Up First
- Competency in core bracing (anti-extension)
- Ability to maintain a stable half-kneeling position
Also known as
Half-Kneeling Chop, KB Chop
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