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Woodchoppers, also known as wood chops, is a versatile strength-training exercise that offers lots of perks for your entire body. When done correctly and regularly, the woodchopper workout helps target the entire core, which includes your midsection, and also trains your legs, butts, and shoulders.
This core-strengthening exercise keeps your back and abdominal muscles activated for stability and also allows your trunk to recruit completely in a rotational movement pattern. Woodchoppers can be performed using different positions and exercise tools to add variety and challenges. Doing this exercise in different positions and tools targets various muscle groups as well.
How to Perform Basic Woodchoppers?
The basic woodchopper exercise is done using a dumbbell, but you can also use a kettlebell if you are confident enough. Here’s how to perform a dumbbell woodchopper:
Step 1 - Stand upright with your feet positioned at a shoulder-width distance. Grab a dumbbell with both hands and then slightly bend your knees.
Step 2 - Now rotate your torso to the right while raising the dumbbell over your right shoulder. Slowly squat down and then rotate your torso to the left.
Step 3 - Simultaneously bring the weight across your body until it gets close to the outside of your left hip.
Step 4 – Return to the initial position and repeat the exercise for the desired number of reps. Switch sides and continue.
Beginner-Friendly Tips to Make the Exercise Safe and Effective
Here are a few tips you can follow to ensure that you are doing this exercise correctly:
- When performing a wood chop exercise, avoid using your back to execute the chop movement. Instead, initiate the move with your core and keep your midsection engaged throughout the exercise.
- When you swing down, hinge at your waist rather than your hips, and allow your knees to hold your weight.
- Do not swing your arms too speedily as this can strain your shoulders and neck muscles. Remember to keep the movements slow and controlled.
How to Perform a Cable Woodchopper?
The cable woodchoppers exercise uses a cable machine to initiate a wood chopping action. This variation helps build strength and endurance in your core muscles, including the obliques as well. To make this woodchop variation more effective, remember to perform it slowly, and add it to your full-body strength training routine.
Here’s how you can perform a cable woodchopper exercise:
Step 1 - Start by attaching a hand grip to the cable machine, and position the anchor at the top of the machine.
Step 2 - If you are a beginner, start without weight or else load the cable machine with the appropriate weight to provide resistance.
Step 3 - Stand straight at the center of the machine and make sure the cable moves across your body.
Step 4 - Next, extend your arms and grab the cable with both hands, while keeping your feet at a shoulder-width distance, your knees slightly bent, and your back straight.
Step 5 - Start pulling the cable downward and diagonally across your body until it reaches your opposite thigh. Simultaneously rotate your torso while keeping your arms fully extended and then return to the starting position.
Step 6 - Repeat for a few reps before switching sides.
Benefits of Adding Woodchoppers to a Strength-Training Routine
There are several benefits to this core-strengthening exercise. First of all, it challenges multiple muscles throughout your body, including your hips, shoulders, arms, trunk, abs, legs, and core. Wood chopper workouts are functional movements that can help boost your stamina and strength and make your everyday activities and movements easier.
The best thing about woodchoppers is that it not only trains your lower and upper abs but also strengthens your sides/obliques. This, in return, helps tone your stomach and offers you more stability and balance. Since this exercise is a core stabilizer, it can help reduce lower back pain, too.
Add Woodchoppers to Your Strength Training Session!
Overall, the wood chopper exercise is the perfect way to strengthen your core and give yourself an intense full-body workout. To attain these benefits, however, make sure you perform the exercise correctly by focusing on your form.
It is best to start with a lighter weight, especially if you are new to strength training, and gradually increase the weight as needed. If you experience pain while performing the wood chopper exercise, just reduce the range of motion and slow your speed. If the pain persists, stop and relax.
