Hold a weighted implement like a kettlebell, plate, sandbag, or medicine ball with both hands in the half-kneeling position. Rotate to bring the weight to the hip of the kneeling leg side. From here, rotate the trunk powerfully and swing the implement across your body and up above the shoulder opposite the starting hip. Return to the starting hip with speed but in control—emphasize the power of the movement up to the shoulder rather than back down to the hip.
 
Purpose
The cross chop trains rotational trunk strength to help overall trunk and hip control and stability. The half-kneeling position adds an element of hip stability and control.
 
Programming
Half-kneeling cross chops should be done for sets of 10-30 reps per side.
 
Variations
Half-kneeling cross chops can be done with elastic bands or cable weight stack machines, but in these cases should generally be done with a more controlled tempo. With these, the resistance can also be reversed to pull down rather than up.