How To Do Cable Woodchopper Properly

The cable woodchopper is an exercise that uses a cable machine to simulate a woodchopping action, building strength and power in the core and obliques.

Many exercises are known to work the core, but few work it as intensely as the cable woodchopper.

This is because this routine keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. In addition, your legs and arms provide stability and mobility.

The cable  woodchopper has been used in a variety of ways. Most notably, in rehabilitation it is used to treat and manage lower back pain as It provides a more advanced challenge for core stability.

HOW TO DO CABLE WOODCHOPPER PROPERLY

  • Stand next to a cable machine and load it with sufficient weight to provide moderate resistance. Set the handles at roughly chest or shoulder height.
  • Position your body so that the cable movement will be downward and across the body, like a tree-chopping action.
  • With the feet shoulder-width apart, a neutral spine, and knees slightly bent, extend the arms and grasp the cable handle with both hands above one shoulder.
  • Pull the handle downward and diagonally across the body slowly, until it passes the opposite thigh.
  • Rotate the entire torso during the pull and keep the arms fully extended throughout the movement. Hold for a count of one or two.
  • Perform the movement in reverse, returning the cable handle to the starting position. Perform for the desired number of times.

CABLE WOODCHOPPER TIPS TO CONSIDER

If you have any issues with or injuries to your back, hips, or knees, discuss this exercise with your doctor or physical therapist first to make sure it is safe for you.

Do not continue with cable woodchopper if you feel pain during any part of the movement.

Consider beginning by doing 8 to 10 repetitions, then reverse your stance by facing the other way and repeat the exercise on the other side of the body.

As you get stronger, aim to complete two to three sets of 8 to 10 repetitions each.

WHAT MUSCLES DO CABLE WOODCHOPPER WORK?

The cable woodchopper is a routine that targets the core stabilizers and anti-rotational strength muscles.

In addition to the core muscles, the glutes and majority of the upper body muscle groups assist in the position strength necessary to perform the movement. Here are the muscles worked in detail.

Thigh and calf muscles: Your thighs primarily stabilize your body while the calf muscles on the opposite side you’re moving toward providing power for this movement.

Core muscles: Your trunk or core muscles perform a significant stabilizing job during the entire movement. Your obliques and transverse abdominis are heavily involved in this exercise.

Shoulders: Your scapular stabilizers help to keep your shoulder blades stable while your arms are in motion. Your deltoids and rotator cuff muscles provide the strength to move the weight from the high to low position.

Hip muscles: Your hip muscles primarily function as stabilizers during this movement. Your upper gluteal muscles, that is, glute medius and minimus are the main muscles involved.

WHAT ARE THE BENEFITS OF CABLE WOODCHOPPER?

Below are reasons why the cable woodchopper is beneficial to you.

INCREASES ROTATIONAL POWER

Rotational force production and power application is important for many sports athletes, fighters, and everyday activities.

Movements like cable chops and rotational training exercises can help to develop necessary muscle mass and coordination to then transition into more sport-specific skills and movements such as throwing, punching and kicking.

That these can help to improve force production and power.

IMPROVES STABILITY

It simultaneously challenges the stability of multiple muscles in your trunk, hips, and shoulders.

DECREASES SPINAL STRESS

With proper rotational movement and core stability, you can minimize the stress placed upon the spine during many athletic and training movements.

Lack of muscle coordination, core strength, and anti-rotational strength can result in injury of the lumbar spine and/or hips, knees, and shoulders.

AIDS IN EVERYDAY ACTIVITIES

It’s a functional movement used in everyday activities like shoveling and lifting a child in and out of a car.

POPS YOUR ABS

There is absolutely no shame in wanting to bring out those abs and obliques.

While a majority of this is done in through nutrition, you can perform movements like the cable woodchopper to increase the strength, muscle hypertrophy, and overall development of the obliques and transverse abdominals.

VARIETY

This exercise can be performed using a variety of resistance equipment, such as dumbbells, a resistance band, and a cable machine.

CONVENIENT

For people who can not lie on the floor for core work, such as people in the second and third trimester of pregnancy, this is an effective way to work their trunk muscles.

CABLE WOODCHOPPER ALTERNATIVES

Below are cable woodchopper alternatives that will help to increase core stability, muscle hypertrophy, and midline control.

WINDMILL

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids.

KNEELING CABLE CHOP

The kneeling cable chop is done in an identical manner to the standing cable chop variation, with the exception that the lifter is performing the movement on their knees.

AB CRUNCHES

Crunches are one of the most common exercises for your abdominal muscles. Similar to a sit-up, crunches involve lifting the upper body up off the floor or mat using your core.

HIGH TO LOW CABLE CHOP

The high-to-low cable chop is done by performing a cable chop with the hands starting in the high position.

COMMON CABLE WOODCHOPPER MISTAKES TO AVOID

Don’t lock the knees and hips when performing cable woodchops. Instead, allow these joints to rotate slightly.

Don’t bend your arms while performing this exercise, or your shoulders and arms will do the work rather than your abdominals.

CONCLUSION

The cable woodchopper is a great core exercise to add to your training program. Consider performing its alternatives to accommodate your needs and add variety.