Banded Chop / Lift
How to Do It
Anchor a band high for a chop (or low for a lift). In a tall- or half-kneeling stance, grip the band with both hands and pull it diagonally across the body — high-to-low for a chop, low-to-high for a lift — keeping the arms relatively straight and moving from the trunk. Resist rotation; control it back. Reps each pattern and side.
Why It Works
Trains the core to produce and resist rotation through a diagonal pattern; the trunk transfers force across the body while the deep core and obliques control the rotary load, building rotational strength and anti-rotation control together.
Hockey Transfer
Builds the diagonal trunk power and control used to transfer force into shots and passes and to stay stable while rotating; the half-kneeling base reinforces hip and core stability for these rotary actions.
Coaching Cues
- "Move from the trunk, not the arms"
- "stay tall, hips still"
- "control the diagonal back"
Common Mistakes
Pulling with just the arms; the hips/torso collapsing toward the anchor; rushing the pattern
Progression / Regression
heavier band, standing, or add rotation
lighter band or smaller range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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