Core strength is essential for everyone, not solely for athletes or individuals who frequent the gym. Activities such as putting on shoes, lifting groceries, or engaging in play with children all require the use of core muscles. This includes not only the abdominals but also the obliques, which play a significant role in various movements. Therefore, it is important to prioritize core training alongside other muscle groups. Among the classic and effective exercises for enhancing core strength, planks, crunches, and dead bugs are indispensable. Additionally, incorporating the wood chop exercise into your routine can further develop core strength, as the motion involved offers numerous benefits.

What is the wood chop exercise?

This exercise serves a practical purpose by simulating the action of chopping wood. According to fitness expert Abhi Singh Thakur, it requires the individual to rotate their torso while manoeuvring resistance diagonally across the body.

What are the benefits of the wood chop exercise?

The wood chop exercise offers several advantages:

Enhances core strength: The twisting action inherent in the wood chop exercise effectively targets core muscles, such as the obliques and rectus abdominis, as noted by experts. A study published in the Journal of Strength and Conditioning Research in 2017 confirmed that this exercise is a dependable method for fortifying core muscles.

Aids in fat reduction: When performed at a brisk pace or with substantial resistance, the wood chop exercise increases heart rate. Experts indicate that this elevation can contribute to fat loss and improved endurance.

Boosts flexibility: The dynamic upward and downward movements of the wood chop exercise engage the shoulder muscles, thereby enhancing flexibility and control. Research published in Sports Medicine in 2004 suggests that increased flexibility can lead to a reduction in injury occurrences.

Activates the entire body: Although primarily a core-focused exercise, the wood chop also engages the legs, glutes, shoulders, and arms, rendering it an effective full-body workout.

How to do the wood chop exercise?

To execute the wood chop exercise, adhere to the following steps:

Position your feet at shoulder-width apart.

Join your hands together as if grasping a weight.

Bend your hands down towards one knee while rotating your torso.

Swiftly pivot your body and swing your hands towards the shoulder on the opposite side.

Variations of wood chop exercise

To avoid your workout getting monotonous, try these variations:

1. Cable wood chop

• Attach the cable handle to the highest setting on a cable machine.
• Stand sideways to the cable machine with feet shoulder-width apart.
• Hold the handle with both hands and rotate your torso as you bring the cable diagonally downward across your body.
• Finish near your opposite hip while keeping your core engaged.
• Slowly return to the start and repeat for 10-15 reps per side.

2. Dumbbell wood chop

• You can do this exercise with a dumbbell by holding it with your hands in front of you.
• Lower the dumbbell toward one knee by twisting your torso.
• Explosively rotate your body as you lift the dumbbell diagonally toward the opposite shoulder.
• Slowly lower the dumbbell and repeat for 10-15 reps per side.

3. Medicine ball wood chop

• Hold a medicine ball with your hands.
• Lower it toward one side while rotating your torso.
• Explosively swing the ball upward toward the opposite side.
• For a power move, you can slam the ball on the ground instead of swinging it up.

4. Kettlebell wood chop

• Hold a kettlebell with both hands.
• Lower it toward one knee while keeping your back straight.
• Rotate your torso and swing the kettlebell upward across your body.
• Control the motion and engage your core throughout the wood chop exercise.

5. Resistance band wood chop

• Attach a resistance band to a sturdy object at chest height.
• Hold the band with your hands and stand sideways to the anchor point.
• Rotate your torso and pull the band diagonally across your body.
• Return slowly to the start position to maintain tension.

Who should avoid the wood chop exercise?

It is advantageous for numerous individuals; however, certain individuals should refrain from it:

Those suffering from lower back pain should avoid this exercise, as the twisting motion may place undue stress on their spine.

Individuals with shoulder or rotator cuff injuries should not participate, as overhead movements could exacerbate their condition.

People with hernias or abdominal complications should steer clear of the wood chop exercise, as engaging the core may lead to discomfort.

"This exercise is suitable for beginners, but improper execution can result in strain or injury. Therefore, it is essential to ensure the correct form," states Thakur.

The wood chop exercise can be incorporated into your core-strengthening regimen. It is crucial to maintain proper form to prevent injuries while performing the exercise, which can be executed without equipment or with the assistance of a cable machine, dumbbells, and resistance bands.

Read Also: Namita Thapar Claims Weight Loss Hormones Are Injected at Kitty Parties as Shark Tank Pitcher Promotes Belly Fat Pill

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!