Stand straight with your feet shoulder-width apart and hold a dumbbell with both hands. Put the dumbbell in your right hand. Repeat 10 to 15 times. 1Department of Sports Kinanthropology, Faculty of Physical Education and Sports, Comenius University in Bratislava, Bratislava, Slovakia; 2Sports Technology Institute . Return to the neutral position in a slow and controlled manner. Kneeling Anti . Place your hands up by your head with your elbows out. Lift and hold your weight over your head, then bend your knees. Wood chop: The wood chop exercise works the entire core, and can be done with a dumbbell in your hands during a weighted circuit. The standing low cable wood chop is a variation of the wood chop and an exercise used to target the muscles of the abdominal complex. Refer to the movies for how to perform this exercise in proper way. Anthony says: The wood chop is a great, dynamic core exercise that builds rotational power while keeping your lower back safe. With arms straight, pull the cable down and across your body to the right . Wood chop with dumbbell stabilises the muscles in hips, shoulders and trunk. Squat down, keeping your chest up, and bring the ball to the outside of one knee. Start standing with your feet shoulder-width apart and turned out slightly. Imagine you're chopping some wood at this angle and the ball is your axe the move. 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. Repeat the procedure and alternate sides. Driving through your heels, come back up to standing. Instead, focus on your core. Grasp a kettlebell with both hands. Switch sides. Affiliations. The weight will go from above the left side of your head back to your right hip. 1. Cable Wood Chop Alternatives. Your left hand should provide some support. Find high-quality stock photos that you won't find anywhere else. Here are a few tips on proper form: Don't use your back to "chop.". The Lift Begin by standing with your feet shoulder-width apart. Transcript [Music] hey everyone it's your personal trainer coach Kozak and I'm Claudia and this is a workout for seniors or anyone looking for a low-intensity routine follow . On all these standing exercises, 10 to 15 reps per set is a good target. Say hello to the Wood Chop. This is frequently done with a medicine ball, but you can replace it with a dumbbell easily. Most of the movement comes from your arms and pivoting your foot. Refer to the movies for how to perform this exercise in proper way. The standing low dumbbell chop is a variation of the wood chop and an exercise used to target the muscles of the abdominal complex. Zemkov E 1, Cepkov A, Uvaek M, oo L. Author information. The possibility of replacement is determined on the basis of the muscle groups involved. 3. Visit our directory for more exercises. Sit to Stand Wood Chop The sit to stand wood chop exercise is a great exercise that will help improve your range of motion, endurance, and coordination. Exercise Instructions - Proper Technique (A) High Woodchopper (Woodchopper High to Low) STARTING POSITION: Attach a rope handle to the high cable and set the desired weight on the Standing Wood Chop The wood chop is another great targeted ab exercise you can do with a medicine ball or dumbbell. Pull the rope to chest height and then press diagonally overhead. Just be sure to grab whatever weight you use with both hands. Exhale as you turn your torso quickly to your right and pull the band down and across your body. It targets your obliques, quadriceps, glutes, and shoulders. 1. In particular, the standing low cable chop primarily works the obliques. wood chop - kettlebell. Stand up straight with your left shoulder pointing to the pulley. Perform this move for 1 minute. Exercise Description - Stand with your feet shoulder width apart, holding a plate in front of you. Cool Down. medicine ball wood chop is a calisthenics and medicine ball exercise that primarily targets the obliques and to a lesser degree also targets the abs and shoulders. Engage your obliques and bend sideways at the waist, bringing your knee up and your elbow down simultaneously. Instructions Attach a handle to the top setting of an adjustable cable machine. Keep your back straight, shoulders back, and neck . 4. Use the dumbbell down-up twist to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso. With Sleek/Strong, I'll help you build. Rotate your torso to the right and raise the dumbbell until it's over the right shoulder. 1 author. Start with your legs wider than shoulder-width apart, with your . Repeat this side bend move on both sides of your body. Movement: Slowly, rotate your arms down and across your body to the right, while squatting down slightly to an end point where the medicine ball is positioned below your right hip (performing a wood chop movement), and much of your weight has shifted into the right leg. Push your hips back, as if you were preparing to jump, and start the movement with the ball or dumbbell between your legs and as far back as you can reach. What are the precautionary measures to be taken with a wood chop exercise? Maintain your stance and straight arms. There are many variations on the wood chop exercise (chop and lift exercise or bent or straight arm movement as one moves across the mid line from a low to high or high to low start and finish position). Rock or step forward when your hands are at hip level, and rock or step backward as your hands press up. Side Crunches. There should be a handle that is attached to the lowest level of a pulley. Medicine ball wood chops increase rotational power and strength throughout the core with an emphasis on the obliques. Then sit your butt back and squat down, keeping your hands up and your back flat. Quickly your hands across your body and bring them beside your left thigh as you slightly curve your back. The cable woodchop is an explosive, multi-joint exercise that develops strength and power throughout the core and obliques. - Move the weight back across your torso to the opposite shoulder. I'm Rachel Cosgrove, and I have an amazing workout for you. A Novel Method for Assessing Muscle Power During the Standing Cable Wood Chop Exercise. Try to keep your shoulders as straight as possible throughout the exercise. Return to the center and repeat on the other side. 1. Remove the hand closest to the weight stack and immediately perform the desired number of pulls. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Place your feet shoulder-width apart. So you can easily do side crunches at home as an alternative to cable woodchopper. Along with the arm movements, you should be rotating at the torso. How to do it: Perform a chop while holding a light dumbbell, medicine ball, book, or soup can. This can be done by beginners and people having trouble doing other difficult exercises. Standing Cable Wood Chop is a exercise which you can do for improveyour body. This exercise also improves hip and shoulder stability and strength. It can be done easily on the floor. Pull your hips back as you "chop" the ball in a downward motion toward your knees. Then, grab the handle with your left hand and turn away from the machine, so your left heel is facing the cable pulley. Wood Chop, 3. If you want change equipment see related exercise below that target the same muscle groups asStanding Cable Wood Chop. Best Dumbbell Oblique Exercises: 1. 3. Low Cable Wood Chop Instructions Assume an athletic position with your feet just wider than shoulder width and attach a rope to a cable stack at the lowest position possible. Hold a. Let your right arm rest at your side and bend your left elbow to create a gentle fist in front of your left shoulder. Rather, these 10 standing, kneeling, twisting, . Add to this the many different tools that one can use (cable + handle, medicine ball or dumbbell) as well as positions one can adopt (seated, tall kneeling, split stance kneeling, standing . Now, grab the handle with your right hand, so both are gripping it. Wood chop without weights guide. Dane Miklaus, C.S.C.S., created a workout that showcases variations of woodchop exercises, a staple rotational core movement. Stand tall with your feet apart at a comfortable distance. Standing Twist, 6. Learn how to do this exercise: Standing Cable Wood Chop. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. How to do the wood chop exercise The setup The most popular version of the wood chop involves a dumbbell. The standing cable chop is an exercise used to target the muscles of the abdominal complex. Make sure you maintain a regular breathing pattern. This exercise also improves hip and shoulder mobility and stability. Set-up: Begin in a strong and stable standing position, with a slightly wider than shoulder width stance. Instructions Stand tall and hold a medicine ball with both hands at chest height. Exercise #2: Loaded Chop. Spread your feet about shoulder-width apart. [15] Don't let your knees go over your toes for this. Russian Twist, 7. Wood Chop Instructions 1. Crouch until your thighs are parallel to the floor, keeping your back straight. Movement: Dropping your hips behind you, bring the kettlebell to your side. Instructions . Stand next to the machine with your feet shoulder-width apart. Lying Side Bend I'm going to show you this great exercise to get amazing abs. Stand with your feet about shoulder-distance apart with the left side of your body facing the hook. Use the Reverse Cable Wood chop to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso. MOVEMENT: With a fast movement, move the handle towards the roof . Overhead 4. Side Bend, 2. Side crunch is a great exercise to target the obliques. Your torso will rotate further and faster than your hips. This exercise works with any combination of sets and reps. As you do this, twist your torso to the right. Keep your back and arms straight and core tight while you pivot your back foot and bend your. Twist your body as you bring your right elbow to your left knee . Standing Cable Wood Chop is a exercise which you can do for improveyour body. Straighten your arms. Choppers Hold a medicine ball or dumbbell with both hands. Standing Bend, 5. 2 - In one motion move the plate down and across your body to your front knee while rotating your torso. Exercise Instructions. - This is one rep. 2. Stand with your feet a little more than shoulder-width apart. There are two major stages of the wood chop exercise- the lift and the chop. In particular, the standing cable chop primarily works the obliques. If you want change equipment see related exercise below that target the same muscle groups asStanding Cable Wood Chop. In one motion, pull the handle down and across your body to your front knee while rotating your torso. With the hands reaching across the body and towards the cables (your torso should be turned 90 degrees from facing the cable system), set a strong and athletic base with the knees slightly bent,. Move your left hand about six inches away from your hip with your palm parallel to the floor. How to: Stand with your feet shoulder-width apart and your hands on your hips. Hold for a count of two. The Chop Keeping your knees soft, inhale and bend forward at the waist. To perform this exercise you have to stand with your feet wider than shoulder-width apart and your toes pointed out. Position the inside leg in hip extension and set up with both hands grasping the ends of the rope. Stand upright with your feet shoulder-width apart and bring your hands together.