This Move Is Key to Better Rotational Strength—Here’s Why That’s Important

Compound workouts are the ultimate weight-lifting hack: Rather than isolating one muscle group, you can target your whole body at once. The woodchop—which involves a controlled swing of weight or load across the body—is one of the quintessential compound exercises out there. And, fortunately, there’s no real wood required. 

“Rotational exercises for the core are often overlooked because they don't directly develop the visible ‘six-pack’ muscles. However, developing strong obliques through exercises like the woodchop forces me to improve my balance, which helps when changing direction quickly on the football pitch,” says Peloton instructor Sam Yo, who incorporates the woodchop into his own strength training. 

What Is the Woodchop Exercise?

A wood chop is a functional fitness move that engages your full body and resembles (yes, you guessed it) chopping wood. The exercise involves starting with your arms up over your head and twisting the entire trunk of your body to engage your transverse abdominis and oblique muscles, or the muscles of your core and sides. “This exercise can be performed with a dumbbell, medicine ball, or cable handle on a pulley system,” says Sam. 

Like all functional fitness moves, the woodchop isn’t just an exercise. Strengthening the muscles will help you perform daily movement patterns, such as picking up something heavy overhead or carrying groceries.

Muscles Worked by Woodchops

As you move the weight across your torso, you’ll have to engage the muscles of your core to control and slow down the movement. “When performed correctly, the woodchop is a compound movement that focuses primarily on the core, specifically the obliques,” explains Sam. The obliques are the muscles of the side body that help you twist, bend, and extend and play an essential role in protecting your spine. 

Although it’s primarily a core exercise, the woodchop spares no muscle group. You’ll also feel this workout in your deltoids, rotator cuff, upper glute muscles, quadriceps, hamstrings, and calves. 

The Benefits of the Woodchop Exercise

No surprise here: this complicated and intense movement has many benefits, from core stability to improved posture, to mind-muscle connection. 

Functional Fitness for Longevity

“As a compound movement, the wood chop works your core, shoulders, back, and legs, making it a full-body exercise—which is particularly useful as we age,” Sam says. Focusing on compound movements like the woodchop can help you maximize your time and ensure all those gains pay off in easeful movement during everyday life. 

Rotational Strength and Power

The diagonal weight transfer necessary for woodchops can enhance performance in sports requiring rotational power. “This is especially beneficial if you play sports like golf, tennis, or baseball,” says Sam. “You'll generate more power in your swing and improve in any activity that requires quick direction changes.” 

Improved Posture

The woodchop can also improve posture, or how your body aligns throughout the day as you’re sitting, standing, and walking. “[This move] strengthens and develops the muscles in your core, back, and shoulders, helping you stand taller and correct muscle imbalances,” explains Sam. 

Spine and Lower Back Protection

“[The woodchop] trains your body to move efficiently through twisting motions, which are common in daily life. Strong core muscles can help prevent severe injuries, such as from sudden falls,” says Sam. 

Mind-Muscle Connection

Beyond the body, compound movements also challenge the mind. “Since the woodchop is a dynamic movement across different body planes, it requires concentration and coordination, improving your ability to focus and execute with precision,” says Sam. Training this concentration can also lead to gains in other exercise moves, such as dumbbell clean jerks and snatches. 

How to Do the Woodchop Exercise

Ready to give this functional exercise a shot? Below, Sam offers step-by-step instructions to help you do this move the right way. 

1. Get In Position

“Start in a secure stance with your feet shoulder-width apart and hold the weight (load) with both hands over one shoulder,” says Sam. Remember, the weight could be a dumbbell, kettlebell, cable, or medicine ball. 

2. Initiate the Woodchop

Next, twist and rotate your torso and arms downward diagonally across your body, bringing the weight down toward the opposite hip. “The movement is initiated by the rotation of the torso, rather than the pulling of the arms,” explains Sam. 

3. Return to the Starting Position 

“Return with a controlled motion to the starting position by reversing the movement back to the original shoulder position,” Sam says. You can even pause halfway to challenge your strength and control. 

Woodchop Variations

1. Seated Weighted Woodchop

If you’re a woodchop beginner, Sam recommends starting on the floor or sitting on a bench to isolate the upper body. “Twist side to side in a controlled wood chop motion,” he says. In other words, you’re performing the same exact exercise as above without the use of your legs. 

2. Cable Woodchop

Once the seated woodchop feels comfortable, you’re ready to graduate to the cable machine. “Use a cable machine with an adjustable pulley, starting with the handle in the high position over your shoulder. Pull down diagonally across your body, mimicking the woodchop movement toward the opposite hip,” says Sam. 

3. Barbell Landmine Woodchop

The most advanced wood chop involves making use of the a landmine machine. Secure a barbell to the landmine attachment and add your desired weight. “Stand shoulder-width apart, holding the barbell with both hands in front of your chest, arms extended. Rotate your torso, bringing the barbell down toward one hip in a woodchop motion,” instructs Sam. 

Common Mistakes to Avoid When Doing Woodchops

When performed correctly, a woodchop will look like one fluid movement. But before you get there, you need to be mindful of a few common mistakes Sam sees all the time at the gym. 

Mistake 1: Using Too Much Weight

If you find that you can’t maintain control over your movement as you perform the woodchop, you’re probably using too much weight. Remember: It’s better to perform this exercise correctly with less weight than incorrectly with more. 

Mistake 2: Not Engaging Your Core

“Make sure you’re engaging your core throughout the entire movement to protect your lower back,” says Sam. If you feel like you’re flinging the dumbbell from side to side, you’re probably not tensing your core. 

Mistake 3: Over-Relying On Your Arms

Again, the woodchop is a full-body exercise so if your arms are the only thing that’s burning after your set is finished, you know you’re doing something wrong. While your arms will guide the movement, most of the work should fall to your core. 

The Bottom Line On the Woodchop Exercise

The woodchop exercise is a functional, full body exercise that fits effortlessly into any well-rounded workout routine. Those who play sports such as tennis, golf, or pickleball—may especially benefit from this move because it mimics swinging and strengthens the muscles necessary to remain injury-free. And, of course, if you ever do need to chop wood, your body will be ready.