How to do the Woodchopper Exercise

Series Summary

Bodyweight exercises differ from free-weight lifting in that they utilize body weight and sometimes very little equipment such as dumbbells. There are a number of bodyweight exercises and stretches that can be done with the physioball (swiss ball, stability ball, pilates ball, strength ball) They are all easy to learn and can be done almost anywhere you may be. The freedom to practice these exercises quickly and at home increases the probability that you will continue to do them and better maintain muscle strength and tone, flexibility, and good health. Learning these exercises is as easy as watching and practicing these instructional videos.

In this free online video series learn from personal trainer James Fitzgerald as he demonstrates upper body exercises with the physioball including shoulder exercises, elbow push ups, upper back excercises, the hand-walk, modified push up with the physioball, the handstand and other variation exercises such as the X-connect exercise.

Video Transcript

"Right now I am going to show you how to execute a wood chopper or a torso twist using the cable station. What you want to do, once again you are using the pulleys to make sure the mechanism is locked and in place and you're using a comfortable weight. To do this exercise you want to step out a little further than center. Again, it's a weight bearing exercise so your feet are planted firmly on the floor they are square pointed perfectly straight. There is a slight bend in my knees and my back is straight. What you want to do with this exercise is lock your elbows out, you just want to turn at the midsection, focus on using the muscles in your abdominals and your oblique's to make the movement. Another important function of this exercise is to pivot that back foot. So coming from the left I'm going to pivot my left foot so I don't torque my knee. So my knee doesn't involuntarily rotate and I don't injure myself. Again, shoulders are back, abs are stabilized. What you don't want to do is lead with your shoulders, that's called a slice. Ask any golfer when he slices the ball he leads with his shoulders. What you want to do is keep those shoulders square and back straight, lead with your abdominals. Do a couple on the other side to balance that out. And that's your wood chopper."