Few would dispute that the advent of indoor ovens and central heating has made human lives easier, but if there is one downside to ditching real fires it’s the consequent lack of a need to regularly chop wood. Sadly those days are long gone, but you can still recapture some of the magic with the dumbbell woodchop.
The woodchop is a fantastic functionalcore exercise. Your abs and obliques are working overtime as you twist and lift, and the overall movement of the exercise means the core strength benefits created will translate to everyday activities and sports.
If you’re a golfer, the woodchop should definitely be part of your regular training routine. The rotational movement of the exercise enlists the same core muscles as are required to send a ball flying down the fairway, so if you are looking to add 30 or 40 metres to your drive, hit the gym and start chopping wood toot-sweet.
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Start standing with your feet shoulder-width apart and turned out slightly. Crouch until your thighs are parallel to the floor, keeping your back straight. Hold yourdumbbellwith both hands next to the outside of your right thigh. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder. Rise onto your toes as you twist and lift. You should be using your core muscles to control the movement. Return to the starting position, reversing the twist and bringing the weight down as if chopping wood.Don’t rush; it’s all about control. Aim for three sets of 10-15 reps a side.
Set a cable pulley at the lowest rung and stand side-on with the right side of your body parallel to the machine. Keeping your core engaged and back straight, bend your knees slightly. Fully extend your arms across your body to grasp the pulley handle. Pull the handle up and across your body diagonally, keeping your arms outstretched. Lower to the start point and repeat for your target rep range. Then change sides.
This variation works the same muscles as the cable woodchop above, just through a different range of motion. Set a cable pulley at the highest rung and bring it downwards across your body diagonally. Otherwise, follow the form guide above.
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This is the best form of the exercise to do when you’re travelling, since aresistance bandis a lot easier to pack in a suitcase than a dumbbell. You’ll need a sturdy fixture above your head or by the floor to attach your band to. Depending on where the fixture is, you can do a high-to-low woodchop or a low-to-high woodchop. If it’s in between you’re bang out of luck woodchop-wise, though you can still do an anti-rotation exercise like thePallof pressto strengthen your core.
Once your band is secure, hold it in both hands near to where it’s attached. Pull it down or up as appropriate and across your body, then take it back to the starting position in a controlled manner. Moving slowly in the second phase of the exercise means you’re still resisting the pull of the band, so you’ll cash in on some core benefits there as well.
Stand with your feet shoulder-width apart, holding a dumbbell in both hands above one shoulder. Engage your core, keeping your back straight, and step forwards into alunge– leading with the leg on the same side as you're holding the dumbbell. Bring the dumbbell down and across your body diagonally in the same movement as your lunge, keeping your knees and toes pointed forward. Reverse to the start. Complete all your reps on one side, then switch.
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Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.Core activation is important for many movements in everyday life. Your core is pivotal in swinging a golf club, paddling a paddleboard, and even lifting a heavy box.
Many exercises work the core, but few work it as intensely as the wood chop. This exercise keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. In addition, your legs and arms provide stability and mobility.
The wood chop exercise has been used in a variety of ways. Most notably, in rehabilitation it’s used to treat and manage lower back pain. It provides a more advanced challenge for core stability (
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It can be performed in a variety of positions, as well as with different resistance tools, to allow variety and challenge. Furthermore, the different positions and tools allow you to target various muscle groups.
During 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. For instance, if you start at your right hip, you will lift it up to the left side of your head.
As you lift, pivot your right foot to aid the rotation and elevation of the weight. In this standing version, there will be minimal movement of the trunk. Most of the motion comes from your arms and pivoting on your foot.
How To Do The Dumbbell Woodchop
The second phase involves the chopping motion of the movement. The weight will go from above the left side of your head back to your right hip. Pivot on your left foot as you do this. Also, remember to keep your trunk and head tall as you perform this part of the movement.
Summary There are two phases to the wood chop exercise — the lift and the chop. They emphasize different sides and muscles of the trunk. Keep your movements controlled.
Summary The wood chop movement is a functional exercise that works stabilizer muscles of the trunk and lower extremities. It can be performed with a variety of equipment.
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Summary Keep your trunk stable as you perform the movement and start with a lighter weight than you think you need. Stop and consult a healthcare professional if you feel pain.
This exercise can be performed from a half-kneeling (lunge) position. Start with one leg in front and your rear knee bent directly under your hips. Lift the weight from the outside of your rear hip up and over to the outside of your head on the lead-leg side.
This exercise can also be performed in a full kneeling position with your knees parallel to each other. Perform the exercise as described above.
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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.
Stand with your feet shoulder-width apart with the handle position to the left side. Grasp the handle and pull down to the opposite hip. This version emphasizes the obliques on the side you’re pulling toward.
To emphasize the lifting motion, change the anchor point to a low position. Repeat the movement, this time performing low to high. Your trunk extensors and shoulder muscles are emphasized in this version.
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Doing so will increase lateral instability and force your muscles to work harder to maintain balance while performing the exercise. Conversely, widening your stance decreases the challenge.
In addition, you can change the amount of weight or resistance you’re using. However, if you do go heavier, be sure the weight can be controlled and you’re not creating so much resistance that you have to excessively rotate your spine.
Finally, change the speed at which you’re performing the movement, thinking slower for a greater challenge. If you’re using a cable machine or resistance band, maintain a controlled speed while bringing the weight down and slowly return the weight to the starting position.
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Summary There are multiple variations of the wood chop exercise that involve changing your stance, position, and/or the equipment used. Each variation will change the muscular emphasis or degree of challenge.
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