So next time you're at the gym try these 5 easy exercises and amp up your upper body routine. Here's how to do it. This exercise works with any combination of sets and reps. Landmine Oblique Twist 5. Hip muscles. Single Arm Farmers Carry Final Words Fat Loss Workout - USED BY PRO ATHLETES!! Woodchop is one of the popular exercises to train the obliques. Muscles Worked. Kneel on the floor, with the knee of your working side (facing the weight stack) bent to 90 degrees. Squat down by bending your knees and driving your hips back. Keep a flat back and tight core throughout the movement. How Much Muscle Can You Build? The cable woodchop targets the transverse abdominis and oblique muscles. Rotate your torso to the right and raise the dumbbell until it's over the right shoulder. If you are using a weight, hold it close to your chest with both hands. You can also perform the high cable wood chop exercise by anchoring the weight at a low position. It's unique in that it not only helps to strengthen the core muscles, but it's a functional exercise because it is performed on the feet. Since the cable machine allows you to modify the origin point, you can work muscles from various angles and engage more specific areas of the body. Rotate your torso to the left. The cable woodchopper, also known as the cable chop, is a core strengthening exercise that requires rotational movement of the core to particularly target the obliques. A few different muscles are involved in this exercise. These are the muscles that allow you to twist at the waist. Stand with your feet shoulder width . To perform a woodchop, your body uses muscles to stabilize your position. You will find many people in the gym doing cable wood chop alternatives with a cable machine. Side Plank 3. The reason being is that it actually simulates the chopping of wood, an These are the muscles that allow you to twist at the waist. Hanging Side Knee Raise 8. Step 3: Rotating at your waist bring the ball up to shoulder height and to the left. Twist your torso to the right and hold dumbbell above right shoulder. Downward cable wood chops is a gym work out exercise that targets . There are two major stages of the wood chop exercise- the lift and the chop. In addition, your legs and arms provide stability and mobility. This exercise keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. For example, you may include some sets of horizonal cable wood chops, with the cables set at shoulder height. Use the cable twist to strengthen the twisting movement pattern of your body. This exercise also improves hip and shoulder stability and strength. . Cross Knee Plank 9. This exercise has an average weight of 9.7 lb, a best weight of 15 lb, and has been logged 7 times in the last year. Stand next to the machine with your feet shoulder-width apart. Cable Wood Chop is a great moderate move. Kneeling Anti-Rotational Chop with Rope Get on both knees and. The Chop Bend your right knee forward while your left leg is extended backwards. "When you swing an ax," says Hays, "you use all of your abdominal muscles by extending down at an angle from the ribs to the hip bone, using your stomach muscles all the way.". Grasp the stirrup with both hands, with one hand over the other or with fingers interlaced. Hays continues that wood chopping, when performed regularly, can help improve hip and shoulder stability and strength, and can give you washboard abs. Plank With Hip Twist 4. Turn your lower body until your feet are facing away from the pulley, and stand with a staggered stance. Cable Wood Chop is a strength exercise that works your abs, traps and quadriceps. . Set the cable to the highest pulley position. Instructions . Force: Pull Starting position Attach a stirrup (handle) to a high cable pulley. You can perform the cable woodchop with the feet to the shoulder distance by holding the handle to one side. Standing Cable Wood Chop Instructions Your backside, the gluteus, remains contracted to keep your hips from rotating as the weight twists to the side. Begin with one leg in front and your rear knee bent directly under your hips. The cable woodchop targets the transverse abdominis and oblique muscles. Squat as you rotate your torso to the left and bring the dumbbell diagonally across the body until it's close to your left hip. Breast Cancer; IBD ; Migraine; Multiple Sclerosis (MS) Rheumatoid Arthritis; Type 2 . Repeat to the other . How to do Downward Cable Chop: Step 1: Start with the right side of your body facing the weights. facebook; twitter; linkedin; pinterest; chopper wood exercise cable Woodchoppers Top Sellers, 52% OFF ,How to Cable Woodchop: Techniques, wood chopper cable exercise Benefits, Variations,Cable wood chop exercise instructions and video ,Don,8 Best Oblique Exercises to Make Your Core Rock-Solid - Fitness Volt,Cable Woodchop Abs And Core Exercises ,Cable Chops Form, Muscles Worked, and . Alternatives for cable wood chop targeting the same muscles: Burpee Ab Crunches In And Out Abs Scorpion Bicycle Crunches Downward Dog Windmill Lunge Reverse Crunches Barbell Military Press Once the handle is on the right side of your body, pause and slowly return the handle to the starting position. . Keeping your core engaged and back straight, bend your knees. Step 4: Bring the ball back down to waist height and to the right, rotating at the waist again. 1. Shoulders Stand with your side to the cable machine. Raise the. The Lift Begin by standing with your feet shoulder-width apart. Look at what we have in our exercise directory. Trending. Your trunk or core muscles perform a significant stabilizing job during the entire movement.. This is the starting position.Step 2: Begin exercise by swinging the dumbbell . Performing wood chop + standing high cable pull as a combination exercise: Begin by performing the desired number of wood chops to one side dending on you training goal. Stand straight with your feet shoulder-width apart and hold a dumbbell with both hands. Engage your core muscles and lift the weight overhead. These muscles are located on either side of the rectus abdominis (six-pack muscles), and are responsible for trunk rotation and assist with lateral trunk flexion. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Angle shoulders toward the . Get in the lunge position and do the wood chop exercise. The cable woodchop is an explosive, multi-joint exercise that develops strength and power throughout the core and obliques. As you do this, twist your torso to the right. The wood chop exercise is a great way to add functional core work to your fitness routine. Step 2: Take a a medicine ball in both hands and keep your arms straight. Muscles Worked The obliques, which extend down at an angle from the ribs to the hip bone, are the main. Keep your back and arms straight and core tight while you pivot your back foot and bend your. A variety of muscles are working during the wood chop exercise, including: Core muscles. The obliques consist of the internal and external obliques and are considered core muscles. This exercise keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. With your side to the cable, grab the handle with one hand and step away from the tower. 4. Grasp a kettlebell with both hands. Brace your core and separate your feet to outside of shoulder width. It requires cable machine to do. References. Featured. The wood chop exercise has been used in a variety of ways. Begin the movement by twisting with your obliques to pull the handle down and across your body. Grab the handle with the opposing hand first. This is an important exercise for athletes, people looking to firm up their mid. Wood Chop Exercise Muscles Worked and Benefits. Movement: Dropping your hips behind you, bring the kettlebell to your side. When done correctly, it can effectively target your core, hips, legs, lower body, neck, shoulders, upper back, upper body, upper legs and waist. The wood chop exercise is a great way to add functional core work to your fitness routine. However, it's very effective for developing your oblique muscles which make up a portion of your core aside from your abdominals. In addition, your legs and arms provide stability and mobility. You will find many people in the gym doing cable wood chop alternatives with a cable machine. Looking for an alternative for Cable Wood Chop? Use cable wood chop exercises to target and strengthen these vital ab muscles. Cable woodchop Set a cable pulley at the lowest rung and stand side-on with the right side of your body parallel to the machine. The PERFECT Back Workout (Sets and Reps Included) . Bracing through your core and looking forward, extend your hips and swing the kettlebell overhead and to the side (at a 30 to 45 degree . Your shoulders, the deltoids, hold the weight lifted. Many exercises work the core, but few work it as intensely as the wood chop. California Family Fitness of Sacramento demonstrates how to do a cable wood chop to strengthen your core. . 1 That makes it a compound exercise. Grab the rope with an overhand grip with hands shoulder-width apart. But using cables is a sure way to get a great workout since you place constant tension on the target muscle group. Your obliques and transverse abdominis are heavily involved in this exercise. It also engages the muscles of your back, shoulders, and legs. Side Bridge 6. Remove the hand closest to the weight stack and immediately perform the desired number of pulls. 2. Wood chops bring with them a whole host of benefits, particularly for the abdominals and obliques. Obliques. The half kneeling cable lift is a variation of the wood chop and an exercise used to strengthen the muscles of the abdominal complex. (CALCULATE THIS!) shop now Muscles Worked During Cable Wood Chop Cable Wood Chop Alternatives 1. 7 Best Exercises for BIGGER SHOULDERS Gym Body Motivation; The Ultimate Beginner . . Woodchopper With Resistance Band 10. The wood chop exercise has been used in a variety of ways. 2. The Horizontal Cable Wood Chop (aka Cable Twist) is an isolation exercise that works the oblique muscles of the core. Your back, the latissimus dorsi, contracts as you lower the weight. Health Conditions. Slightly bend your knees. Your hip muscles primarily function as stabilizers during this movement. Cable wood chop (3 sets of 8 to 10 reps) Attach a handle to the top setting of a cable machine Exhale, rotate the rope across your body, and chop to the down knee. Keeping your feet in position, rise and twist the weight to the opposite side of your body. The movement can be performed in a kneeling or standing position and from a high-to-low, low-to-high, or a straight-across direction. It also engages the muscles of your back, shoulders, and legs. Trending. Equipment needed: Cable. wood chop - kettlebell. The half kneeling cable lift trains the abs through stabilization as it fights the weight of the cable weight stack through the plane of motion. Side Plank With Rotation 7. A variety of muscles are working during the wood chop exercise, including: Core muscles. Wood Chop Instructions Assume an athletic position with your feet just outside of shoulder width and attach a rope to a cable stack overhead. Then pull it down to the opposite hip such that the workout focuses more on the obliques. Stance - wood chop exercise can be done from a half-kneeling (lunge) position. The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. Grip a dumbbell with both hands. . Raise the weight from the outside of your rear hip and to the outside of your head on the side of the leading leg. Woodchop is one of the popular exercises to train the obliques. You will find many people in the gym doing cable wood chop alternatives with a cable machine. Stabilizers. Cables provide constant tension on the muscles; Type: Strength Main Muscle Worked: Abdominals Equipment: Cable Level: Intermediate 8.2 Average Standing Cable Wood Chop Images . To perform this exercise do the following steps: Step 1: Grab a dumbbell and hold with both hands (as if you were holding a bat). Cable Wood Chop Discover more exercises for: The cable wood chop is a very unconventional exercise which you'll hardly see any gym-goers performing. Here's how to do a basic wood chop: Plant your feet on the ground shoulder-width apart. Position the inside leg in hip flexion and set up with both hands grasping the rope at roughly shoulder width apart. Hold this position while you do several reps of the wood chop exercise with your weight. Your trunk or coremuscles perform a significant stabilizing job during the entire movement. Scorpion. This would focus more on the twisting movement, and less on the diagonal movement. The cable chop is an exercise that targets the core stabilizers and anti-rotational strength muscles. . 1 That makes it a compound exercise. In addition to the core muscles, the glutes and majority of the upper body muscle. Many exercises work the core, but few work it as intensely as the wood chop. Side Crunches 2. Step back so that the cable is pulled taut. 3. Anthony says: The wood chop is a great, dynamic core exercise that builds rotational power while keeping your lower back safe. Here's how to do it. Wood Chop Instructions. How to do Medicine Ball Wood Chop: Step 1: Stand with your feet slightly wider then shoulder width apart and your knees slightly bent as well. Iliopsoas Flip around and lunge forward with your left leg as you work out the opposite side of your body. 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