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#Wood chopper exercise benefits full#
#Wood chopper exercise benefits professional#

Most of your weight is now on the right leg and your thumbs should face forward.

The move finishes with your hands outside your right knee.

The handle should pass close by your body by first bending and then stretching your elbows.

“Push the floor away” with your left leg while imagining internal energy simultaneously flowing into the feet and ground and into the hands.

Gently pull your lower abs towards the spine without letting any air escape.

Finish the setup by performing a deep diaphragmatic breath that goes down the back and from there into the lower pelvis.Now mentally prepare for movement, creating the feeling of being able to lift anything!.The arms are “naturally straight” with the right arm slightly more straight than the left. Most of your weight should be on the left leg and you should be able to easily “tap” the floor with your right foot. Perform one to two small steps towards the right in order to load the cable.Place the tongue in the roof of your mouth behind the front teeth. Assume good posture with chest out and chin tucked.Grab the handle with your right hand and place your left hand on top of your right hand.When rotating left to right, turn your left side towards the weight stack.Adjust the height of the cable to match the top of your head.Setting up for the wood chop (Please refer to the video to get a visual)

#Wood chopper exercise benefits full#

If the client does not posses full extension of the thoracic spine, the cable should not be place above chest high (bottom of the sternum). This can be tested by putting the client with her back against the wall: He or she should be able to simultaneously touch the entire spine from the sacrum to the C7 to the wall. In order to perform the wood chop as shown on the picture the client must possess full extension of the thoracic spine. This can be important for people with certain back problems.

Due to the pull from the cable (see start position) the wood chop has a decompressing effect on the spine.

Thorough activation of particularly oblique abdominal muscles, but also muscles of the shoulder girdle.

The exercise teaches the client to use the stronger leg muscles to initiate movement of the trunk and upper extremities, a crucial skill for anybody whose activities involves throwing or striking.

This pattern is integral to most other movements like walking, running, throwing, punching or rowing.

Improved strength in a twisting pattern.

I have learned the wood chop and the standing cable pull from the works of Paul Chek (The next two section will focus on the correct execution of a wood chop and a standing high cable pull. Among many things they need both a strong core and a strong upper back. Since they also have a lot of other training goals I created the combination of a wood chop and a standing high cable pull.

#Wood chopper exercise benefits professional#

There are literally an unlimited amount of combination exercises that can be created. Over the years I have created various combinations when I needed them in my training with professional athletes.įor example, I have worked with a lot of racket athletes like badminton- and tennis players. Increased training density, in the sense that you are able to perform more reps in a given time frame.Adding new challenge to the program of experienced client.Strongly stimulating the central nervous system, because you now perform two, not only one movement.This is important to stimulate fat loss and to burn calories. Involving a large amount of muscle in a short amount of time.

In a combination exercise you combine (hence the word) to or more exercises in a smooth sequence. Well, so called combination exercises fits the bill. I am sure your answer those questions are yes.

Do you want to make the most of your training time? Are you interested in burning the maximal amount of calories and while stimulating increases in muscle mass, all in the shortest possible amount of time?