Resistance Band Wide-Stance Anti-Rotation Chop
From a very wide stance, the straight arms sweep a banded bar across the chest while the hips and ribs refuse to turn.
How to do it
Setup
Side-on to a band anchored at chest height, feet very wide, both hands on the banded bar, arms reaching toward the anchor.
Steps
- Sweep the straight arms across the chest, away from the anchor.
- Keep the hips and chest square to the front; only the arms travel.
- Let the band draw the bar back slowly to the start.
Common mistakes
Hips turning with the arms: the wide stance is there to lock them; squeeze the glutes. Bending the elbows to shorten the lever: arms long, or step closer to the anchor. Letting the band snap the bar back: resist it all the way home.
Breathing
Exhale sweeping across, inhale returning.
