Humans were designed to move on two feet, so it makes sense to train the body and core that way. Battle rope diagonal chops mimic the motion of chopping wood and are very effective for building rotational and anti-rotational core strength.

Teaching Points

  1. Grab the battle rope by the ends of the rope in a handshake grip.
  2. Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
  3. Drive the rope upwards to shoulder level at a 45-degree angle, then at the top of the movement slam the ropes towards the floor the same way they come.
  4. Perform the exercise for time or reps then repeat on the other side.
  5. Match your breath to your movement, get into a rhythm.

Common Problems Solutions

Error: Leaning forward.

Correction: Try to keep the torso as vertical as possible, keep the chest up proud and shoulders packed and retracted. 


Kneeling diagonal chops
Seated diagonal chops
Microphone grip