WOOD CHOPS! This is the ninth of ten exercises in the functional fitness series. This exercise mainly targets the abdominal core (front, side, back) but it also requires shoulders and hips to engage and stabilize the body during the rotational movement phase. The wood chop can be performed with a dumbbell, medicine ball, cable pulley, or resistance band. This exercise has many progressions and variations and is suitable for most every fitness level.

HOW TO: Perform this exercise without a weight in your hand; practice moving through the entire range of motion un-weighted.

High to Low Wood Chop

• Start with you feet wider than shoulder width apart, toes point slightly outward.
• Clasp both hands together (or hold weight) elbows extended (but not locked), above and to the right side of head/body.
• Rotate arms and torso downward towards left side of body.
  • Towards hip if standing
  • Towards knee if squatting
• Return to start
• Perform 8 to 12 repetitions
• Switch sides; repeat exercise

Wood Chop standing

Wood Chop squatting

Low to High Wood Chop

• Start with you feet wider than shoulder width apart, toes point slightly outward.
• Clasp both hands together (or hold weight) elbows extended (but not locked), to the right side of body.
  • Towards hip if standing
  • Towards knee if squatting
• Rotate arms and torso upward towards left side of body.
• Return to start
• Perform 8 to 12 repetitions
• Switch sides; repeat exercise

Low to High Wood Chop

Remember: Use no weight or something which weighs less than or equal to 5 lbs. when you first begin practicing this exercise. Because of the rotational aspect of the wood chop exercise, perfecting your form first will help prevent muscle strain in your lower/upper back.