If you’re looking for an exercise that can help you build core strength, improve your balance, and enhance your overall athletic performance, then standing diagonal cable chops might be just what you need.

In this article, we’ll take a closer look at the benefits of this exercise and provide you with a step-by-step guide on how to perform it properly.

How to Perform Standing Diagonal Cable Chops

You’ll need a cable machine with a handle attachment to perform standing diagonal cable chops. A tricep rope is the ideal attachment for diagonal chops and lift exercises. If you’re training at home and space is restricted, take a look at the ANCORE functional cable machine.

Here’s how to do it:

1. Stand perpendicular to the cable machine with your feet shoulder-width apart, and knees slightly bent.
2. Grab the cable handle with both hands and hold it at shoulder height (or just above) with extended arms.
3. Keeping your arms straight (at the beginning), flexed through the middle and extended at the end of the exercise, rotate your torso and pull the cable handle diagonally across your body until it reaches the opposite hip.
4. Return the cable handle to the starting position and repeat the movement on the opposite side.
5. Perform 10-12 reps on each side for 3-4 sets.

Benefits of Diagonal Cable Chops

Standing diagonal cable chops are a great exercise for improving core stability and balance.

Diagonal chops are a frontal plane exericse that cross the midline of the body. Many sports and activities involve crossing the body’s midline, such as: throwing a ball, hitting a tennis ball and swinging a golf club.

Midline crossing exercises have the following benefits:

Improved coordination: When you perform exercises that cross the body’s midline, you engage both sides of the brain, improving coordination between the left and right sides of the body.

Increased cognitive function: Cross-lateral exercises require the brain to work harder, which can improve cognitive function and overall brain health. This can translate to improved memory, focus, and attention span.

Better balance and stability: Cross-lateral exercises can also improve balance and stability by strengthening the core and improving proprioception (awareness of body position in space). This can particularly benefit older adults at risk of falls and balance issues.

Improved athletic performance: Cross-lateral exercises can also improve athletic performance by increasing power and explosiveness in rotational movements.

Rehabilitation and injury prevention: Cross-lateral exercises can be used for rehabilitation and injury prevention by improving range of motion and joint stability. This can be especially beneficial for individuals with lower back, hip, and knee pain.

Explosive Diagonal Chops for Power

When performed explosively, diagonal cable chops can help improve power and speed in rotational movements. In order to move fast, you have to train fast. Explosive chops can train your body to generate force quickly and efficiently, translating to better performance on the field or court.

Training diagonal chops with speed can enhance your overall coordination and agility. As you perform the movement explosively, your body is forced to coordinate different muscle groups and movements simultaneously, which can improve your overall body awareness and agility.

Tip for Newbies Looking to Add Chops to Workouts

Explosive chops should only be implemented after you have mastered the form and technique of the exercise. Starting with slow and controlled movements is essential to ensure that you engage the correct muscles and maintain proper form throughout the movement.