:quality(85):upscale()/2025/02/04/600/n/1922729/a0aaa22767a2150c339530.95794995_.png "How to Do a Woodchop Exercise")
Unlike planks and crunches, the woodchop might not look like an obvious core exercise. But if your goal is to strengthen your abs, it's a move that deserves to be a regular part of your workout routine. The beauty of this exercise? It's a compound movement, meaning it engages several muscles at once and across different planes of motion. So, yes, it's great for your abs and back, but also works your arms and glutes, too.
If you're eager for the perks, but aren't sure how to do a woodchop — that's OK. We asked to break down everything there is to know about the exercise, from how to do a woodchop safely and effectively to tips for proper form. You'll also find different woodchop variations to increase intensity and adjust for your fitness level. Get ready to take on this superstar move.
Experts Featured in This Article:
Mallory Fox, DHSc, MS is a NASM-certified personal trainer and certified nutrition coach.
Rachel Vaziralli, MS is an exercise physiologist and director of fitness design at Orangetheory Fitness.
What Is a Woodchop?
The woodchop is a rotational core exercise that involves drawing a weight across your body and above your head in a diagonal line. “It's named [woodchop] as it mimics the motion of chopping wood. Functionally, this combines a squat, twist, and lifting motion, while activating the core dynamically,” says Mallory Fox, DHSc, MS, a NASM-certified personal trainer and certified nutrition coach.
What Muscles Do Woodchops Work?
The woodchop primarily targets your oblique muscles (AKA side abs), Fox says, which are responsible for rotating your torso. “The woodchop zeroes in on the obliques for rotational strength, but it doesn't stop there. It also engages the six-pack muscles, rectus abdominis, and deeper abdominals, transverse abdominis, that support the spine,” says Rachel Vaziralli, MS, exercise physiologist and director of fitness design at Orangetheory Fitness. Your shoulders, arms, hips, and glutes also come into play, making it a true full-body move, she adds.
The Benefits of Woodchops
As mentioned, woodchops are work horses for the core muscles. Having a strong core goes beyond having tight, chiseled abs; your core is the foundation for all movement, Fox explains. It's made up of muscles in your spine, pelvis, and hips, all of which are essential both for carrying out everyday movements and athletic performance. “A strong core enhances balance, stability, and power. It also helps protect the spine and can help to reduce the risk of injury,” she says.
The exercise itself mimics the motion of squatting to pick an object up from the ground and rotating your torso to put it on a shelf overhead. As a highly functional exercise, the woodchop can help improve your strength and coordination for everyday movements. And because woodchops help develop rotational power and explosive strength, they are also great for people who play sports like golf, tennis, or pickleball, Vaziralli points out. “The exercise also promotes flexibilityin the torso, hips, and shoulders, and contributes to better posture,” Fox adds.
How to Do a Woodchop
You can do this exercise with a dumbbell, kettlebell, medicine ball, or even a cable machine, but you'll want to maintain the same form, no matter the equipment you're using. Your starting weight will depend on your ability to do the exercise with proper form, but Fox recommends starting with a light weight, like five pounds, so you can master the movement pattern before progressing to something heavier. (As you get stronger, you can increase the weight by five pounds at a time.) Aim to do 15-20 reps at a slow and controlled tempo. As you add weight, reduce the number of reps.
- Stand with your feet shoulder-width apart and hold a weight with both hands. Bring the weight to one side of your body by your hip.
- Maintain a slight bend in your knees and elbows, then lift the weight diagonally across your body, twisting your torso. The weight should be above your opposite shoulder. Imagine you are drawing half of an “X.”
- Reverse the motion by lowering the weight back down diagonally to the starting position. Remember to move slowly and with control. This counts one rep. Repeat on the other side.
Tips for Proper Woodchop Form
FYI, although the woodchop looks fairly simple and straightforward, maintaining proper form is imperative for ensuring efficacy and minimizing injury. A few important things to keep in mind:
- Engage your core. Remember to draw in and brace your core throughout the movement in order to support your spine, Fox says. “Breathe with intention. Exhale as you chop downward and inhale as you return to the starting position. This will maximize your power and control throughout the movement,” Vaziralli adds.
- Don't lock out your joints. Fox recommends maintaining a slight bend in your elbows and knees in order to both avoid excess stress on your joints and better activate your muscles.
- Slow it down. Do the exercise smoothly and with control, being careful not to rush the motions. This will help you maintain proper form and engage the right muscles.
- Envision your muscles activating as you move. “Visualization is a powerful tool particularly when learning a new, complex movement pattern,” Fox adds.
- Follow the path of the weight. Keep your gaze on the weight throughout the exercise in order to ensure you proper alignment and avoid injury.
Common Woodchop Mistakes
Be careful to avoid these common pitfalls.
- Relying too much on your arms. Vazirallii says this is one of the most common mistakes she sees. Focus on bracing your core: “Think belly button to spine and let your torso, not your arms, lead the motion,” she says.
- Not engaging the lower body. “Pivot your hips and feet in order to keep the movement safe and seamless,” Vaziralli advises.
- Adding too much weight, too soon. This can lead to injury and improper form. Fox recommends starting with a light weight and really honing in on form and technique before increasing the weight.
- Rotating your hips excessively. Keep your hips relatively stable and use your torso to rotate. “Once the core is stable, then you can progress to a more challenging movement pattern,” Fox says. (Keep reading for some advanced variations.)
- Rushing the exercise. Move slowly and with control: “I recommend slowing down the movement to ensure you're using your muscles, not momentum,” Fox points out.
If you're still having trouble nailing down the exercise with good form, remove the weight and do the exercise with just your bodyweight until you've nailed the technique.
4 Woodchop Variations
Incorporating variations of the woodchop into your exercise routine challenges you in a new way and provides different benefits. Fox and Vaziralli suggest trying these:
- High to Low: Instead of starting with the weight by your hip, try the reverse, holding the weight above one shoulder. Going from high to low may also be easier to master for beginners, whereas going from low to high can aid in building explosive power, Fox explains.
- Seated or Kneeling: Vaziralli recommends doing the exercise seated or kneeling to isolate your core and minimize the use of your lower-body muscles. This may make the exercise more challenging as it forces you to engage your core muscles even more.
- Cable Machine Woodchop: Using a cable machine provides constant tension throughout the exercise, which can help increase muscle activation, Fox explains.
- Dumbbell or Kettlebell Woodchop: Using these free weights requires more stabilization and greater control, which can enhance core engagement and improve balance, Fox says.
Tiffany Ayuda is a New York City-based editor and writer passionate about fitness, nutrition, health, and wellness. In addition to PS, her work has been featured in Self, Livestrong, Shape, and Today.
Source link
:quality(85):upscale()/2025/02/04/837/n/1922729/3dba269e67a26537ad0ba1.09301072_.jpg "I Asked ChatGPT to Critique My Fitness Routine")
:quality(85):upscale()/2025/02/04/680/n/1922153/ca69e8fd67a2301917f0d1.54799236_.png "Cowgirl Bob Haircut Before and After Photos")