High-to-Low Woodchop

HOW TO DO IT

1. 1Set a cable pulley to its highest position and attach a single handle or rope.
2. 2Stand sideways to the machine with feet shoulder-width apart and knees slightly bent.
3. 3Grasp the handle with both hands and extend your arms toward the pulley.
4. 4Brace your core and pull the handle diagonally down and across your body toward your opposite hip.
5. 5Allow your back foot to pivot naturally as you rotate your torso.
6. 6Slowly resist the weight as you reverse the path back to the start, then switch sides.

COMMON MISTAKES

• Pulling with the arms instead of rotating the torso.
• Using momentum to swing the weight rather than controlling it.
• Keeping the hips locked and forcing the lower back to twist.

TIPS

• Drive the movement with your torso and obliques, not your arms.
• Keep your hips level as you rotate to avoid excessive side bending.
• Exhale as you chop down to maximize core contraction.

SAFETY

• Avoid twisting through the lower back; rotate from the thoracic spine and hips.
• Keep the movement controlled to prevent strain on the spine.

DETAILS

Muscles

ObliquesAbdominals

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps