Rotational pulley woodchopper

Purpose of the exercise

Aims to strengthen oblique abdominal muscles, rectus abdominis and hip stabilisers. Improves rotational strength, coordination and power transfer between lower and upper body. Supports performance in sports movements with diagonal force development.

Supplies

• Cable station/pulley

• Handle

• Flat surface

Starting position

1. Set pulley to high or low position (depending on variant)

2. Stand sideways relative to the cable station

3. Hold the handle with both hands

4. Feet shoulder-width apart

5. Knees slightly bent

6. Core tightened

7. Pelvis neutral

Implementation

1. Start with the hull slightly turned in towards the cable station

2. Pull the cable diagonally downwards (or upwards in case of reverse variant)

3. Turn trunk and shoulders in a controlled way

4. Allow hips to move in a controlled way

5. Torso muscles actively tighten in end position

6. Return slowly and in a controlled manner

7. Maintains tension on cable throughout movement

8. Change of sides after completion

Points of interest

✓ Move from trunk and hip, not just arms
✓ Keep core continuously tightened
✓ Knees stable and slightly bent
✓ Check the return motion
✓ Exhale during the pulling phase

✗ Only pulling with the arms
✗ Using too heavy a weight
✗ Uncontrolled trunk rotation
✗ Hollowing the lower back
✗ Ignoring pain in back or shoulder

When this exercise?

The rotational pulley woodchopper is used to improve diagonal rotational strength and trunk coordination. The exercise is great for athletes who need to transfer power in rotational movements, such as in tennis, golf, baseball or contact sports.

Within rehabilitation, this exercise can be used when controlled rotational movements are possible again and sufficient basic stability is present. The adjustable resistance makes it easy to dose the load. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.