VARIATIONS
Band Woodchop
A rotational core exercise that trains the obliques and trunk stabilisers through a horizontal pulling pattern. It builds anti-rotation strength and hip-to-torso coordination.
HOW TO DO IT
- Anchor a resistance band at chest or sternum height.
- Stand side-on to the anchor with feet shoulder-width apart and knees soft.
- Grip the handle with both hands and extend your arms in front of your chest.
- Step away to create light tension, then brace your core.
- Rotate your torso and pivot the back foot to pull the band across your body.
- Resist the band and rotate back to the start under control.
COMMON MISTAKES
- Pulling with the arms instead of rotating the torso.
- Keeping the feet planted and twisting the lower back.
- Letting the band snap the torso back on the return.
- Standing too close to the anchor, so there is no tension.
TIPS
- Keep the hips level as you rotate, letting the back foot pivot.
- Exhale as you chop across, inhale as you return.
- Keep the elbows soft and the arms long throughout.
- Think of turning the ribcage, not just swinging the arms.
SAFETY
- Avoid loading heavy rotation if you have an existing lower back injury.
- Check the band and anchor are secure before pulling.
DETAILS
- Muscles
- ObliquesAbdominals
- Equipment
- Resistance Band
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
SIMILAR EXERCISES
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Ratings
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