Cable Woodchop
The woodchop is a functional rotation movement working the obliques and core diagonally.
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Cable Woodchop
The woodchop is a functional rotation movement working the obliques and core diagonally.
Muscles Involved
- Obliques : diagonal trunk rotation
- Rectus abdominis : stabilizes
- Deep core : rotational force transfer
Step-by-Step Instructions
Step 1 — Position
Standing beside cable, hands on handle at top (or bottom).
Step 2 — Diagonal pull
Pull diagonally from high to low (or low to high) rotating the trunk.
Step 3 — Control
Controlled movement, hips stay relatively fixed.
Sets and Reps
3 sets of 12-15 reps per side.
Common Mistakes
- Pulling with arms : force comes from trunk rotation
- Rotating hips : hips stay stable
- Movement too fast : controlled and fluid
Safety Tips
The quintessential functional exercise. Applicable to sport and daily life. Feet stay planted.
Variations
- Low to high : reverse woodchop
- With medicine ball : rotational throw
- Kneeling : eliminates leg contribution
Who Is This Exercise For?
All levels. Very beneficial for athletes and functionality.