Exercise Profile

Target Muscle Group:
Primary: Obliques (Internal and External), Rectus Abdominis
Secondary: Shoulders, Lats, Glutes, Hips, Lower Back

Exercise Type:
Functional Training / Core Rotation
Compound (Multi-Joint Exercise)

Equipment Required:
Cable Machine, Resistance Bands, Dumbbell, or Medicine Ball

Mechanics:
Compound (Multi-Joint Exercise)

Force Type:
Rotational (Twisting Force / Diagonal Plane)

Experience Level:
Beginner to Advanced

Best For:
Core rotation, oblique strength, functional fitness, explosive power, athletic training, fat-burning workouts

Common Risks:
Lower back strain from over-rotating, poor core engagement, using arms instead of trunk

Overview

The Woodchop exercise is a dynamic, rotational movement that targets your core muscles, particularly the obliques, while also engaging your shoulders, hips, and lower body. Mimicking the motion of chopping wood, this functional exercise improves twisting strength, core stability, and explosive power—making it ideal for athletes, fighters, and anyone wanting a more defined waistline and a stronger, more functional torso. The woodchop can be done using cables, dumbbells, or resistance bands at high, low, or horizontal angles to train your body across different planes of motion.

Exercise Instructions

Step-by-Step Form (Cable Woodchop – High to Low):

Setup:

Attach a handle to the high pulley of a cable machine.
Stand with feet shoulder-width apart and side-on to the machine. Grasp the handle with both hands above one shoulder.

Starting Position:

Keep arms extended, core braced, and knees slightly bent.
Rotate your torso slightly toward the pulley, keeping hips square.

Contraction Phase:

Exhale and pull the handle diagonally across your body toward the opposite hip.
Pivot your back foot and rotate through the hips and torso while maintaining control.
Focus on initiating the movement from your core—not your arms.

Peak Contraction:

Pause when your hands reach the outside of the opposite thigh.
Squeeze your obliques and maintain a tight core.

Returning Phase:

Inhale and slowly return the handle to the starting position in reverse motion.
Keep tension on the core muscles throughout.

Repetitions:

Perform 3–4 sets of 10–15 reps on each side.
Use moderate resistance to prioritize form and rotational control.

Professional Tips

Maximize Results:

• Keep your arms extended but not locked—let your core rotation drive the movement.
• Use your hips and torso together for full body coordination.
• Perform woodchops in different directions (high-to-low, low-to-high, horizontal) to hit all angles of the core.

Avoid Common Mistakes:

• Don’t rely on your arms—focus on torso rotation for power.
• Avoid overextending or twisting your lower back.
• Don’t lock your hips—allow natural pivot and movement.

Progression:

• Try medicine ball woodchops for speed and explosive movement.
• Perform low-to-high cable woodchops to emphasize the upper obliques.
• Increase resistance or add a tempo (e.g., 2-second eccentric phase) for core fatigue.

Benefits of Woodchop Exercise

• Oblique Strength & Definition: Directly targets your side ab muscles for a tighter, more sculpted waist.
• Core Rotation Power: Improves athletic ability in sports like tennis, baseball, boxing, and golf.
• Functional Strength: Trains your body in diagonal movement patterns, common in real-life activities.
• Fat Burning: Engages large muscle groups dynamically—great for metabolic conditioning.
• Spinal Stability & Control: Strengthens your core stabilizers and improves balance during movement.

Variations & Alternatives

• Low-to-High Cable Woodchop: Emphasizes upper core and shoulder drive.
• Horizontal Woodchop: Rotational movement from shoulder to shoulder—ideal for mid-range obliques.
• Dumbbell Woodchop: Simple and effective for home workouts or no-cable setups.
• Medicine Ball Rotational Slam: Adds explosive speed and cardio intensity.
• Band-Resisted Woodchop: Portable and joint-friendly for rehab or at-home training.

Incorporate the Woodchop

Add woodchop exercises to your core circuit, functional training, or HIIT sessions to build rotational strength, burn fat, and enhance total-body coordination. Great as a warm-up or finisher, woodchops help create a well-rounded, injury-resistant, and performance-ready core. Pair with planks, Russian twists, and deadlifts for complete core training.

“The woodchop exercise is a powerhouse move that teaches your core to work the way it was designed—diagonally, dynamically, and explosively. Every athlete and lifter should include it.”
— Functional Strength Specialist (FSS, CPT)