Make it easier: Slow it down and concentrate on the quick stop. Focus on quickly stopping the weight or your hands at the top and bottom of the move. The Woodchopper exercise is a dynamic exercise that isolates the abdominal muscles with greater emphasis on the oblique muscles and hip flexors. Tip: Control the weight-do not let momentum take over.
Reverse the movement and twist through your torso as you swing your hands down across your body and bend your knees to bring your hands outside your left knee again. Release your left heel to pivot on your left foot as you twist. Quickly drive up out of your legs and rotate your torso to bring your hands up and across your body and above your right shoulder. Let your right heel come up off the floor as you twist. Squat down and rotate through your torso to bring your hands outside your left knee. Begin in a standing position with your hands clasped or holding a weight, and your feet wider than hip-width apart. Starting and stopping quickly is key to the challenge, so don’t get sloppy! Starting slowly will give your brain a chance to learn the pattern and set you up for success! Best practices This movement can be challenging for beginners because the sudden stop requires strong neuromuscular timing. Check with your physician or physical therapist for clearance before you try it out. If you have a history of back problems or injuries, this exercise might not be for you. The wood chop is also a great functional exercise because it takes the body through movement in the transverse plane by rotating through the trunk, mimicking many of the movements we do daily (putting on a seat belt, putting a box on a high shelf). See also the dumbbell spell caster, the cable down-up twist, and the seated cable twist.Want powerful hips? Rock-solid abs? A strong back? Who doesn’t?! This classic movement isn’t just for farmhands and lumberjacks-it’s for anyone who wants to build a powerful movement foundation. The cable wood chop is also known as the cable up-down twist and the cable woodchopper. It’s a good idea to stop and hold the stirrup for a few seconds halfway through some reps, thus forcing your body to resist the twisting force. The cable wood chop is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces. Try to reduce the amount of rotation that occurs in your hips. This will ensure that the majority of movement comes from the rotation of your spine or torso. 
Keep your arms straight, shoulders locked in place, and your lower body facing away from the pulley throughout the exercise.Repeat for the prescribed number of repetitions.
Inhale as you reverse the motion and return to the starting position.Keeping your arms straight and shoulders locked in place, exhale as you rotate your torso and pull the stirrup in a diagonally downward motion until your torso faces away from the pulley and your hands are knee height.Turn your lower body until your feet are facing away from the pulley, and stand with a staggered stance.Step back so that the cable is pulled taut.Grasp the stirrup with both hands, with one hand over the other or with fingers interlaced.Attach a stirrup (handle) to a high cable pulley.Important stabilizers (not highlighted): Rectus Abdominis, Erector Spinae, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Posterior Deltoid, Latissimus Dorsi, Teres Major.Synergists: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Brevis, Adductor Longus, Adductor Magnus.
Target muscles: Internal and External Obliques. Facebook Pinterest Twitter LinkedIn WhatsApp Sponsored Links Exercise details
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