The wood chop exercise is a functional movement that simulates the motion of chopping wood, involving a diagonal twisting motion that engages the core, shoulders, back, legs, glutes, and arms. It can be performed with or without equipment, using a cable machine, resistance bands, dumbbells, kettlebells, or a medicine ball.
Muscles Worked
- Core: Obliques, rectus abdominis, transverse abdominis
- Shoulders: Deltoids, rotator cuff
- Back: Latissimus dorsi, erector spinae
- Legs & Glutes: Quads, hamstrings, glutes
- Arms: Forearms, biceps, triceps
Benefits of the Wood Chop Exercise
- Builds Core Strength – Strengthens obliques and abdominal muscles, as confirmed by a 2017 study in the Journal of Strength and Conditioning Research.
- Aids Fat Loss – When performed with intensity, it increases heart rate and promotes calorie burn.
- Improves Flexibility – Enhances shoulder mobility, reducing the risk of injury (Sports Medicine, 2004).
- Engages the Whole Body – Works multiple muscle groups, making it a full-body functional movement.
How to Perform the Wood Chop Exercise
- Stand with feet shoulder-width apart.
- Hold a weight or clasp your hands together.
- Lower your hands toward one knee while twisting your torso.
- Rotate your body and swing your hands diagonally toward the opposite shoulder.
- Control the movement and repeat on the other side.
Variations
- Cable Wood Chop – Uses a cable machine to add resistance.
- Dumbbell Wood Chop – Uses a dumbbell for added weight.
- Medicine Ball Wood Chop – Can include a slam variation for power.
- Kettlebell Wood Chop – Focuses on controlled movement and core engagement.
- Resistance Band Wood Chop – Uses a band anchored at chest height for controlled resistance.
Who Should Avoid This Exercise?
- Individuals with lower back pain (twisting may strain the spine).
- Those with shoulder injuries (overhead movement may aggravate discomfort).
- People with hernias or abdominal issues (high core engagement may cause pain).
Beginners can try this exercise, but maintaining proper form is crucial to avoid injury. It’s a great addition to a core-strengthening routine and can be modified for different fitness levels.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
