How to Perform a Cable Woodchop

Most exercise programs call for up-and-down, side-to-side and front-to-back movements, but neglect the body’s other plane of motion: turning. During standard training, the muscles responsible for straight-ahead motion become strong; but when the body has to change directions, injuries occur because the twisting muscles are weak. The majority of injuries, in fact, occur when the body is twisting. The cable wood chop can help limit injuries caused by throwing a ball, swinging a golf club or even moving heavy grocery bags from the shopping cart to the trunk of a car.

Things You'll Need

• Cable cross machine or resistance bands

Instructions

Steps

1. 

   Place your feet slightly more than shoulder-width apart. Stand perpendicular to the cable or band. Hold itwith your arms completely straight. When using a cable cross machine, you can use a regular handle or a rope handle.

2. 

   Twist your body and raise your arms above the shoulder that is closest to the cable or band. The twisting should be performed by the core--it’s not a shoulder movement.

3. 

   Now twist in the opposite direction and bring the handle of the cable or band to the outside of the opposite knee. Squat slightly when lowering the cable/band. Twist as if your ribs and pelvis are tied together and one cannot move without the other. The head should maintain good posture, ensuring hat the movement resonates from the core.

4. Slowly return to the starting position with your hands over the opposite shoulder. If you are new to this movement, each repetition should take at least 4 seconds to complete. The movement can also be performed with no resistance as you perfect your form.

5. After performing 10 to 15 repetitions on one side, turn around and perform the same number on the other side. Rest for 20 to 60 seconds and repeat for two to four sets.

Tips & Warnings

• The cable wood chop can be performed with a partner. Each person should hold opposite handles of a resistance band. Perform the movement simultaneously while facing each other. To add resistance, you and your partner can go in different directions; when one of you is at the side of the knee, the other will be over the shoulder.

• Common mistakes people make when performing the cable wood chop are twisting from the lower back, using the shoulders to move and twisting the neck. Do not twist from the lower back. The lower back seeks stability, not mobility. The movement should be initiated from the core muscles (TVA). Do not use your arms to perform the movement, and keep the head in strict alignment.