![]() This version emphasizes the obliques on the side you’re pulling toward. Grasp the handle and pull down to the opposite hip. Stand with your feet shoulder-width apart with the handle position to the left side. Use either a cable machine with the pulley set to the highest point or a resistance band anchored to a high point for the chopping motion. They provide variety with hand position and grip to add challenge. Substitute a medicine ball or kettlebel l for the weight. This exercise can also be performed in a full kneeling position with your knees parallel to each other. Lift the weight from the outside of your rear hip up and over to the outside of your head on the lead-leg side. Start with one leg in front and your rear knee bent directly under your hips. This exercise can be performed from a half-kneeling (lunge) position. There are multiple ways to add variety and adjust the challenge of the movement. They emphasize different sides and muscles of the trunk. There are two phases to the wood chop exercise - the lift and the chop. Perform 2 sets of 8–15 repetitions on each side. Keep the movement controlled, and pause between each rep to decrease the momentum used. Also, remember to keep your trunk and head tall as you perform this part of the movement. The weight will go from above the left side of your head back to your right hip. The second phase involves the chopping motion of the movement. Most of the motion comes from your arms and pivoting on your foot. In this standing version, there will be minimal movement of the trunk. For instance, if you start at your right hip, you will lift it up to the left side of your head.Īs you lift, pivot your right foot to aid the rotation and elevation of the weight. There are two phases to this movement - the lift and the chopping movement.ĭuring the first phase, with the dumbbell at the outside of one hip, lift and rotate the dumbbell up above the outside of the opposite side of your head. Pivot your feet to the right also to avoid straining your back. Doing so means your body will be rotated to the right. Hold the dumbbell at the side of your right hip.Hold a dumbbell with both hands, either at the ends or clasping your hands at the handle. Start with your feet shoulder-width apart and parallel to each other.The most popular version of the wood chop involves a dumbbell. 25 June 2021.How to do the wood chop exercise The setup Certified Strength & Conditioning Specialist. X Expert Source Adam ShutyĬertified Strength & Conditioning Specialist Expert Interview. Try stacking 1 hand on top of the other as though you're swinging a baseball bat.X Research source Generally, a 4 to 6 lb (1.8 to 2.7 kg) ball will work well for this. Hold the ball firmly with both hands, so you don’t drop it by mistake. Don’t worry if you don’t have a dumbbell-weighted medicine balls can get the job done.You don’t want to hurt or strain yourself during the exercise! X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Pick a weight that you can lift multiple times without feeling strained.Grip the weight firmly, so you won’t drop it during the exercise. ![]() In the wood chop exercise, the dumbbell is the “axe” that you’ll be swinging. Grab a lightweight dumbbell that you can lift and swing without any strain. Grip the ends of a 4 to 6 lb (1.8 to 2.7 kg) dumbbell with both hands.
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