How to Do the Wood Chop Exercise

You may not get any firewood from the wood chop exercise, but your abs may feel like they’re on fire once you’ve finished! This core exercise is a great way to work your obliques, and only requires a light dumbbell or weight.

[Edit]Steps

[Edit]Basic Dumbbell Exercise

1. Stand with your feet shoulder-width apart and knees slightly bent. Plant your feet on the ground so you stay balanced throughout the exercise.^[1] Bend your knees slightly—the wood chop involves a bit of extra movement, and this position gives you a little extra mobility during the workout.^[2]
   
2. Grip the ends of a dumbbell with both hands. Grab a lightweight dumbbell that you can lift and swing without any strain. In the wood chop exercise, the dumbbell is the “axe” that you’ll be swinging. Grip the weight firmly, so you won’t drop it during the exercise.^[3]
   
   • Pick a weight that you can lift multiple times without feeling strained. You don’t want to hurt or strain yourself during the exercise!^[4]
   • Don’t worry if you don’t have a dumbbell—weighted medicine balls can get the job done. Hold the ball firmly with both hands, so you don’t drop it by mistake.^[5] Generally, a ball will work well for this.^[6]
3. Lift up your arms above your head and twist your hips to the left. Carry the dumbbell over your head with both arms fully extended. Shift your weight to your left foot, standing on your right toe as you lift up your dumbbell. Point your toes to the left as you pivot, so your whole body faces the left.^[7]
   
4. Pivot to the right and swing the dumbbell down diagonally. Tighten your core and bring the weight down in a diagonal arc shape, so it’s about level with your right knee. Turn your hips and knees to the right as you bring the dumbbell down in a crisp, clean movement. Shift your weight to your right foot and left toes, lifting the rest of your left foot off the ground.^[8]
   
   • Pretend you’re chopping down a big tree, and you’re using your dumbbell as the axe. Twist your body to the right to get a really good swing in!
   • Don’t swing your dumbbell super fast—this should be a controlled movement. As you go through the exercise, keep your arms fully extended and try not to bend over.
5. Pivot to the left and bring the dumbbell back up to the starting position. Shift your weight from your right foot to your left as you pivot back to your left side. Tighten your core and guide the weight back in the air with your arms extended.^[9]
   
   • Don’t use your back or any other part of your body to “chop.” Really work your core to get the most out of your workout!
6. Perform 10 reps on both sides of your body. Wood chops can be tough, especially if you’re a beginner when it comes to core exercises. Try 10 “chops” on each side of your body, which will help you get a well-rounded workout.^[10]
   
   • If you’re more experienced with strength training, try up to 3 sets of this exercise.^[11]

[Edit]Variations

1. Lift your weight vertically instead of diagonally. Stand with your feet a little more than shoulder-width apart. Lift and hold your weight over your head, then bend your knees. Pull your hips back as you “chop” the ball in a downward motion toward your knees. Then, return to your original standing position again.^[12]
   
   • Don’t let your knees go over your toes for this.
2. Get in the lunge position and do the wood chop exercise. Bend your right knee forward while your left leg is extended backwards. Hold this position while you do several reps of the wood chop exercise with your weight. Flip around and lunge forward with your left leg as you work out the opposite side of your body.^[13]
   
3. Switch out your dumbbell with a resistance band. Install a wall anchor at your home gym, and secure your resistance band around the hooks on the anchor.^[14] Kneel on the floor with your left knee bent and extended forward, and your right knee bent and extended backwards. Grip the resistance band handle with both hands and drag it from your left shoulder to your right hip. Tighten your core as you perform multiple wood chop reps, keeping your upper lower body rigid as you pull the resistance band down.^[15]
   
   • It may help to kneel on a pad or folded towel while you do this.
   • Flip yourself around to workout the opposite side of your body.
   • Choose a resistance band that you can use for multiple reps without straining yourself.^[16]

[Edit]Tips

• You can easily do the wood chop exercise with a pulley or cable machine at your local gym.^[17]
• Breathing can be tricky with core exercises. Try to breathe out while you’re contracting your ab muscles, and breathe in while you’re restarting the rep.^[18]

[Edit]Things You’ll Need

• Dumbbell
• Medicine ball (optional)
• Resistance band (optional)

[Edit]References

1. ↑ https://m.youtube.com/watch?v=SfTBo2Tjl7M&t=0m18s
2. ↑ https://health.uconn.edu/wellness-center/wp-content/uploads/sites/182/2018/05/June.pdf
3. ↑ https://m.youtube.com/watch?v=SfTBo2Tjl7M&t=0m20s
4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
5. ↑ https://health.uconn.edu/wellness-center/wp-content/uploads/sites/182/2018/05/June.pdf
6. ↑ https://www.vumc.org/health-wellness/sites/vumc.org.health-wellness/files/public_files/hpBeginnerandAdvancedCoreExercises.pdf
7. ↑ https://m.youtube.com/watch?v=SfTBo2Tjl7M&t=0m24s
8. ↑ https://m.youtube.com/watch?v=SfTBo2Tjl7M&t=0m31s
9. ↑ https://health.uconn.edu/wellness-center/wp-content/uploads/sites/182/2018/05/June.pdf
10. ↑ http://www.pitt.edu/~neurolab/research/golf/GM1.pdf
11. ↑ https://www.vumc.org/health-wellness/sites/vumc.org.health-wellness/files/public_files/hpBeginnerandAdvancedCoreExercises.pdf
12. ↑ https://www.vumc.org/health-wellness/sites/vumc.org.health-wellness/files/public_files/hpBeginnerandAdvancedCoreExercises.pdf
13. ↑ https://www.ywcampls.org/trainer-tips/forward-lunge-wood-chop/
14. ↑ https://irp-cdn.multiscreensite.com/a840face/files/uploaded/New%20Owners%20Manual.pdf
15. ↑ https://www.mayoclinic.org/connected-care/give-your-obliques-the-wood-chop-workout/vid-20307422
16. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
17. ↑ https://m.youtube.com/watch?v=WKFHw415Vdw&t=0m18s
18. ↑ https://www.vumc.org/health-wellness/sites/vumc.org.health-wellness/files/public_files/hpBeginnerandAdvancedCoreExercises.pdf