Cable Woodchop
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Obliques
Secondary muscle groups
Rectus Abdominis, Gluteus Maximus, Deltoids
Movement pattern
Diagonal Trunk Rotation
Training goal
Power
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Baseball, Tennis
Overview
Purpose. Train rotational strength through a diagonal pattern.
How it fits the system. A beginner-level diagonal trunk rotation entry in the Functional Training section, programmed to develop power. Related work in the library: Cable Lift and Landmine Rotation.
Primary muscles
Obliques
Secondary muscles
Rectus Abdominis, Gluteus Maximus, Deltoids
Movement pattern
Diagonal Trunk Rotation
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a cable high and stand side on with the feet wider than the shoulders.
- Take the handle with both hands and set the arms fairly straight.
- Brace the trunk and set the hips.
- Pull the handle down and across to the opposite hip.
- Pivot the back foot and let the hips rotate with the trunk.
- Return under control and repeat, then change sides.
Coaching Cues
- Let the hips rotate, do not lock them.
- Keep the arms long and the movement from the trunk.
- Finish with the hands past the opposite hip.
Common Mistakes
- Pulling with the arms only.
- Keeping the feet fixed and twisting the knees.
- Rounding the back at the finish.
Progressions & Regressions
Progressions
Add load or speed up the chop.
Regressions
Reduce load and range.
When to Use It
When to use
As rotational accessory work.
When not to use
With back pain aggravated by loaded rotation.
Programming
3 sets of 10 to 12 reps per side.
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