IGNITE SC - double helix

Here's an excellent compound movement that I want to share with you. It has a lot in common with a woodchopper movement... but you get to go more vertical. The internal rotation of the knee in the picking phase of the movement massively loads the supporting leg and glute. A good range of rotational motion through the entire torso is key to making the most of this powerful movement.

It's important to start out at body weight and understand the movement before you progress to even light weight. It's a very dynamic rotation movement. Also notice the rotation on the balls of the feet to facilitate the turn through the hips and the driving with the quads and the glutes.