Cable Woodchop

Execution

1. Reach your arms up toward the pulley so the handle sits above the shoulder nearest the stack, and brace your belly.
2. Exhale and pull the handle down across your body to the opposite hip, turning from the upper back rather than the low back.
3. Let the hips and back foot turn a little with you so the knee is not twisted.
4. Finish with the arms extended past the far hip and the torso still tall.
5. Inhale and return over 3 seconds, keeping the tension on the whole way back.
6. Finish the reps, then switch sides with the same number on each side.

Quick cues

• Turn from upper back, not low back.
• Let the back foot pivot.
• Chop like splitting firewood.
• Three seconds on the return.
• Draw one diagonal from shoulder to hip.

Common faults

• Fault: Twisting at the low back while the hips stay locked

  Fix: Let the hips and back foot turn with you, lower the load and think about turning the upper ribcage.

• Fault: Pulling with the arms as if it were an arm exercise

  Fix: Keep the arms nearly straight and start each rep with the torso turning.

• Fault: Folding the back down at the end of the chop

  Fix: Finish tall with the hands traveling past the hip rather than down toward the floor.

• Fault: Letting the stack yank the arms back after each rep

  Fix: Count to three on the return and lighten the load if it still drags you.