If you’re looking for an effective core exercise, add wood chop exercises to your essence. This can be done without equipment as well as using a cable machine or dumbbell
Core strength is essential not only for athletes and gyms, but for everyone. It uses the core muscles when wearing shoes, lifting groceries, or playing with kids. From the abdomen to the oblique, they are all involved in one way or another. This means you need to focus on the core along with other parts of your body. When it comes to classic and effective core strength movements, boards, crunches and dead bugs cannot be ruled out. However, you should also perform wood chop exercises as they can build core strength. Wooden chopping action has a lot to offer.
What is Wood Chop Exercise?
This is a functional movement that mimics the movement of carving wood. “It involves twisting your torso while moving your body at an angle,” says fitness expert Abhi Singh Thakur.
The next muscle works with wood chop exercises.
- Core muscles (diametric, abdominal and lateral abdomen)
- Shoulder (deltoid, rotator cuff)
- Back (latissimus dorsi, erector spine)
- Legs and glutes (squares, hamstrings, glutes)
- Arms (forearms, biceps, triceps)
Apart from the equipment-free options, you can go to something simple like a cable machine, such as a resistance band for doing this core strengthening exercise. A 2019 survey published in Sage Open Medicine shows that work with resistance bands offers similar strength improvements to the use of other gym equipment.
What are the benefits of wood chop exercises?
The benefits of wood chop exercises include:
- Build core strength: “Wood chop exercises include twisting movements targeting the core muscles, including the oblique and abdominal abdomen,” experts say. A 2017 study published in the Journal of Strength and Conditioning Research found that Wood Chop exercise is a reliable way to strengthen your core muscles.
- Helps in reducing fat: If done at a fast pace or at a heavy resistance, your heart rate will increase. “This helps in fat loss and endurance,” says the expert.
- Improves flexibility: Wood chop exercises upward and downward movements get caught up in the shoulders, providing greater flexibility and control. A study published in Sports Medicine in 2004 shows that increasing flexibility can reduce the number of injuries.
- It is involved in the whole body: It is mainly a core exercise, but it also works on the legs, glut, shoulders and arms, making it an effective whole body movement.
How do you exercise wood chops?
Follow these steps to perform the wood chop exercise.
- Stand with your feet shoulder-width apart.
- Put your hands together as if you were holding your weight.
- Twist your torso and lower your hands towards one knee.
- Immediately rotate your body and wave your hands towards your opposite shoulder.
Variations of wood chop exercises
Try these variations to avoid making your workout monotonous.
1. Cable Wood Chop
- Attach the cable handle to the best settings on the cable machine.
- Stand next to the cable machine with your feet shoulders apart.
- Hold the handle with both hands and rotate the torso. Place the cable diagonally down all over your body.
- Engage the core and finish near the waist on the other side.
- Slowly return to the start and repeat 10-15 people per side.
2. Dumbbell Wood Chop
- You can do this exercise with dumbbells holding it in front of you.
- Twist the torso and lower the dumbbells towards one knee.
- Lift the dumbbell diagonally towards the opposite shoulder and spin your body explosively.
- Slowly lower the dumbbells and repeat 10-15 reps per side.
3. Medicine Ball Wood Chop
- Hold the medicine ball in your hands.
- Rotate the torso and lower it towards one side.
- Spread the ball upwards explosively towards the other side.
- For power transfer, you can hit the ball on the ground rather than swinging it.
4. Kettlebell Wood Chop
- Hold the kettlebell with both hands.
- Keep your back straight and lower towards one knee.
- Rotate the torso and point the kettlebell upwards all over the body.
- Control movement and involve the core throughout the wood chop exercise.
5. Resistance Bandwood Chop
- Attach a resistance band to a sturdy object at chest height.
- Hold the band in your hand and stand sideways to the anchor point.
- Rotate the torso and pull the band diagonally onto the body.
- Slowly return to the starting position to maintain tension.
Who should avoid wood chop exercises?
It’s beneficial for many, but some people should avoid it:
- People with lower back pain should not do that as twisted movements can burden their spine.
- Those with shoulder or rotator cuff injuries should skip it, as overhead movements can worsen the injury.
- People with hernia or abdominal problems should not do wood chop exercises as core involvement can cause discomfort.
“The exercise can be done by beginners, but if done incorrectly, it can lead to tension and injuries. So they need to make sure their form is correct,” says Thakur.
Wood Chop exercises become part of your core strengthening workout. Make sure your form is correct to avoid injury during exercise. This can be done without equipment or with the help of cable machines, dumbbells, and resistance bands.
Related FAQs
Can I do wood chops without equipment?
Yes, you can do a wood chop of weight by focusing on explosive force and muscle involvement and mimicking movements without putting on weight. Perfect for beginners and warm-ups.
Is cable wood chops a good exercise?
Yes, cable wood chops are one of the best variations as the cable provides a constant tension and forces the core across the movement. It is extremely effective for core stability and muscle control.
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