Pulley Overhead Chopper Kneeling Open Stance

Video coming soon...

The pulley Overhead chopper kneeling open stance workout is designed to target the Lats, Chest, and Obliques.

By utilizing the pulley system, this exercise engages these muscle groups with precision and intensity.

The pulley allows for a controlled and focused movement, isolating the targeted muscles for maximum effectiveness.

While the workout may also engage auxiliary muscles, the pulley’s primary role is to target the Lats, Chest, and Obliques.

Start by kneeling on the ground with your knees hip-width apart and your toes pointed forward.
Position yourself in an open stance, with one foot slightly forward and the other foot slightly back.
Grasp the handles of the pulley overhead with an overhand grip, slightly wider than shoulder-width apart.
Engage your core and maintain a neutral spine as you press the handles down towards your hips, using the pulley to create resistance.
As you lower the handles, focus on using your abdominal muscles to control the movement and avoid any swinging or jerking motions.
Once your hands reach your hips, pause for a moment and then slowly return to the starting position, keeping your core engaged throughout.
Repeat the movement for the desired number of repetitions, maintaining proper form and control.

Focus on engaging your lats by initiating the movement from your shoulder blades. Imagine pulling your shoulder blades down and back, as if you are squeezing a pencil between them. This will help activate your lats and ensure they are doing the majority of the work during the exercise.
Keep your chest lifted and open throughout the entire movement. Imagine a string pulling your chest towards the ceiling, creating a long, tall posture. This will not only engage your chest muscles but also help maintain proper form and prevent any unnecessary strain on your neck and shoulders.
For optimal oblique engagement, twist your torso as you bring the pulley handle across your body. Imagine rotating your ribcage towards the opposite side, feeling a deep contraction in your oblique muscles. This rotational movement will target your obliques and enhance the effectiveness of the exercise.
Ensure a stable and balanced kneeling position by keeping your knees directly under your hips and your feet firmly planted on the ground. This will provide a solid foundation for the exercise and allow you to generate maximum power and control throughout the movement.
Remember to breathe deeply and exhale forcefully as you exert effort during the exercise. This will help you maintain focus, increase your core stability, and provide a natural boost of energy to power through each repetition. Embrace the challenge and push yourself to new limits, knowing that every effort you put in will bring you