Wood Chopper

Purpose of the exercise

Strength exercise for the core (obliques, rectus abdominis, transversus abdominis), shoulders and hips. Improves rotational strength, anti-rotational stability and diagonal movement patterns. Also effective for developing functional core strength for sports movements with rotation (golf, tennis, baseball, martial arts). Helps improve force transfer between upper and lower body.

Supplies

• Cable station with handle or rope grip
• Or: dumbbell, kettlebell or medicine ball
• Plenty of room to run
• Flat, stable surface

Starting position

High-to-low variant (standard):

1. Set cable to high position (above shoulder height)
2. Stand sideways in relation to the cable station
3. Grasp the handle with both hands
4. Step aside until there is tension on the cable
5. Feet shoulder-width apart or slightly wider, knees slightly bent
6. Extend your arms diagonally upwards towards the cable
7. Your torso is slightly twisted towards the cable
8. Tighten your core

Implementation

High-to-low variant:

1. Pull the handle diagonally down over your body
2. Rotate your torso during the movement
3. Move from high at the cable to low at the other end
4. Finish with the handle next to your opposite hip/thigh
5. Your arms remain relatively straight (slight bend in elbows)
6. Your back foot turns with the ball (pivot)
7. Release controlled back to the starting position
8. Keep tension on cable during return
9. Complete all repetitions on one side before switching

Low-to-high variant:

1. Set cable to low position
2. Pull up diagonally from low to high across your body
3. Finish with the handle above your opposite shoulder
4. Otherwise the same principles as high-to-low

Points of interest

• ✓ Move from your core/torso, not just with your arms
• ✓ Keep your arms relatively extended throughout movement
• ✓ Rotate your hips and shoulders together (full rotation)
• ✓ Let your back foot turn with you (pivot on ball of foot)
• ✓ Move controlled in both directions
• ✓ Keep your core tense throughout movement
• ✓ Exhale on heel strike, inhale on return
• ✗ Avoid pulling with just your arms (do not isolate the shoulders)
• ✗ Do not bend your arms during the movement
• ✗ Don't just rotate your upper body (hips should rotate with it)
• ✗ Do not use momentum or sway
• ✗ Do not lean too far to the side or forward
• ✗ Don't let your feet stay glued (back foot should rotate)

When this exercise?

This exercise is suitable for athletes who want to develop rotational strength for sports movements. Ideal for tennis players, golfers, baseball players, softballers and martial artists who need powerful rotation. Very effective as a core exercise for general fitness and functional strength. Perfect as an accessory exercise after main strength work or as part of core training. Also valuable for improving force transfer between upper and lower body in compound exercises. Can be used in rehabilitation after back injuries to restore rotational strength and control (in consultation with physiotherapist - start very lightly). Suitable as a warm-up exercise for rotational strength sports or as a core finisher at the end of training. For acute back pain, rotational disc herniation or shoulder problems, have it assessed by a physiotherapist first. Start with light weight and focus on correct rotation from the core, not just from the arms. The exercise should feel fluid, not rushed or jerky.