Updated: September 2026
Lifts and chops are diagonal resistance exercises that challenge trunk control, coordination and whole-body strength. They are sometimes described using the “spiral line” concept from fascia-based movement systems, but you do not need to isolate a specific fascial line to benefit from the exercises.
A simpler explanation is that lifts and chops train the body to control force across diagonal and rotational movement patterns.
This guide focuses on how to perform and progress lifts and chops safely, how to choose resistance, and how to use them for diagonal strength and trunk control.
What Are Lifts and Chops?
Lifts and chops are diagonal resistance exercises that involve moving a load across the body. They can resemble movement patterns used in everyday activities and sports, such as reaching, lifting, turning or swinging.
Because these exercises involve several areas working together, they can challenge coordination, balance and trunk stability. Rather than thinking about the spiral line as a separate structure that can be isolated, it is more useful to view these movements as coordinated patterns involving multiple muscles and joints.
Potential Benefits of Lifts and Chops
- Developing rotational strength and control.
- Challenging core stability during movement.
- Improving coordination between the upper and lower body.
- Supporting functional strength for everyday movements.
- Developing controlled movement through different planes.
For athletes, these exercises can complement sport-specific training. However, they should support rather than replace appropriate strength, mobility and conditioning work.
Key Principles of Effective Lifts and Chops
Avoid Compensatory Movements
Lifts and chops should be performed with controlled movement rather than relying excessively on the arms, shoulders or hips. Choose a resistance level that allows you to maintain good technique throughout the exercise.
Focus on Core Stability
Your core helps control the trunk while the arms move through a diagonal pattern. Maintaining a comfortable abdominal brace can provide support without unnecessarily holding your breath or creating excessive tension.
Coordinate the Core and Lats
The latissimus dorsi, commonly known as the lats, contributes to shoulder and trunk control. Coordinating the lats with the abdominal and hip muscles can help you maintain a stable base while performing diagonal movements.
The goal is not to completely isolate one muscle. Effective lifts and chops require several muscles to coordinate throughout the movement.
Best Tools for Lifts and Chops
Ultimate Sandbag (USB)
An Ultimate Sandbag can be useful for lifts and chops because its shifting load requires you to control the resistance throughout the movement.
Using an appropriate load and maintaining control are more important than choosing a heavy bag.
Superbands
Superbands provide progressive resistance and can be useful for unilateral or diagonal lifts and chops. The increasing tension can challenge your ability to stabilise the trunk while moving the arms.
Pro tip: Beginners should start with a lighter band and focus on smooth movement before progressing to greater resistance.
Kettlebells and Resistance Bands
Kettlebells can provide a dynamic external load that challenges balance and coordination. Resistance bands are convenient because their tension can be adjusted according to your strength and training experience.
Both options can be useful for practising controlled diagonal movements without requiring complicated equipment.
Lifts and Chops in Action
Want to see these tools in action? Check out the demonstration below to see lifts and chops performed with different training methods.
View this post on Instagram
Why Stability Is the Key to Success
Stability provides the foundation for controlled lifts and chops. When the trunk and lower body cannot maintain a comfortable position, you may compensate by using other parts of the body excessively.
Common compensations can include:
- Excessive shoulder elevation: The shoulders may move towards the ears instead of allowing the movement to come from coordinated whole-body action.
- Excessive hip movement: The hips may rotate or shift more than necessary when trunk control is limited.
- Excessive elbow movement: Bending the elbows too much can change the intended movement pattern.
Reducing these compensations allows you to focus on controlled movement and appropriate resistance.
How Lifts and Chops Can Support Posture
Posture is dynamic rather than a single position that needs to be held all day. Exercises that challenge trunk strength, shoulder control and coordinated movement can contribute to a broader approach to posture and movement quality.
Lifts and chops may help you practise maintaining trunk control while your arms move through different directions. This can complement regular movement breaks, strength training and mobility exercises.
For general activity guidance, the NHS exercise guidance provides information on staying active and incorporating physical activity into daily life.
Common Mistakes to Avoid
Neglecting Core Control
Allowing the trunk to move without control can reduce the quality of the exercise. Use a manageable resistance and concentrate on maintaining a stable, comfortable position.
Relying Only on the Arms
Lifts and chops involve coordinated movement throughout the body. Avoid turning the exercise into an isolated shoulder or arm movement.
Using Too Much Resistance
Heavy resistance can make it difficult to maintain good technique. Begin with a manageable load and increase resistance gradually as your control improves.
Skipping Your Warm-Up
Prepare for training with appropriate mobility and movement exercises. A gradual warm-up can help you practise the movement pattern before adding significant resistance.
How to Include Lifts and Chops in Your Training
Lifts and chops can be used as part of a warm-up, strength session or functional conditioning programme depending on your goals. Start with a simple movement pattern and light resistance before progressing.
Focus on controlled breathing, stable foot positioning and smooth movement through the hips and trunk. Avoid forcing rotation or working through painful ranges.
If you are new to diagonal resistance exercises, guidance from a qualified professional can help you select appropriate variations and resistance.
Supporting Training and Recovery
Exercise is only one part of maintaining comfortable movement. Recovery, sleep, appropriate training loads and regular mobility work also contribute to an effective routine.
Massage may complement an active lifestyle by helping manage muscular tension and supporting relaxation. If you regularly train or participate in sport, Sports Massage Therapy can be incorporated alongside your normal training and recovery routine.
For individuals dealing with muscular tightness, Deep Tissue Massage may also be considered when appropriate.
Simple Progression Guide
| Level | Variation | Main goal |
|---|---|---|
| Beginner | Light band, standing | Learn the diagonal path |
| Intermediate | Split stance or half-kneeling | Increase trunk-control demand |
| Advanced | Heavier cable, kettlebell or sandbag | Build strength while maintaining control |
For broader loading principles, see Progressive Overload. For individualised movement work, see our M.O.V.E. programme.
Conclusion: Build Diagonal Strength and Better Movement Control
Lifts and chops are versatile diagonal exercises that can challenge core stability, coordination, balance and whole-body strength. Although the spiral line is a useful movement concept, these exercises should be understood as coordinated movements involving multiple muscles and joints rather than as a way to isolate a single fascial pathway.
Using sandbags, resistance bands, kettlebells or other suitable tools allows you to adjust the exercise according to your experience and goals. Start with manageable resistance, focus on technique and progress gradually.
Combined with regular strength training, mobility work and appropriate recovery, lifts and chops can become a useful part of a well-rounded movement programme.
Frequently Asked Questions
What muscles do lifts and chops work?
Lifts and chops involve multiple muscles, including the core, shoulders, lats, hips and legs. The muscles involved depend on the exercise variation and technique.
Are lifts and chops good for core strength?
They can challenge the core by requiring the trunk to remain controlled while the arms and body move through diagonal patterns. Start with light resistance and focus on technique.
Can lifts and chops improve posture?
They may support posture-related goals by developing trunk and shoulder control, but no single exercise permanently corrects posture. Regular movement, strength and mobility work are important parts of a broader approach.
Which equipment is best for lifts and chops?
There is no single best tool. Kettlebells, resistance bands and sandbags can all be useful. Choose equipment that allows you to perform the movement comfortably and with good control.
Can beginners perform lifts and chops?
Yes. Beginners should start with simple variations, light resistance and a controlled range of motion. Progress gradually as strength, coordination and confidence improve.
Ready to support your training and recovery? Book a massage session with Muscle Therapy by Tom.