She Strengthens

Unlock the Power of Wood Chops: A Full-Body Workout

Get Ready to Sweat

Wood chops are an incredible exercise that targets your entire core, shoulders, legs, and butt. This dynamic movement will have you feeling like a lumberjack in no time! And the best part? You don’t need an axe to get started.

Mastering the Basic Wood Chop

To perform a basic wood chop:

• Stand with your feet shoulder-width apart
• Slightly bend your knees
• Grip a dumbbell with both hands
• Rotate your torso to the left
• Raise the dumbbell over your left shoulder
• Squat and rotate your torso to the right
• Bring the dumbbell across your body until it’s close to the outside of your right hip
• Repeat 10-15 times and switch sides

Proper Form Tips

• Focus on your core, not your back
• Hinge at the waist and let your knees absorb your weight when you swing down
• Keep your arm movements slow and controlled

Variations to Mix It Up

No dumbbell? No problem! Try using a kettlebell, resistance band, or weighted medicine ball instead. You can also use a cable machine for a different challenge.

Take It Up a Notch

Want to make your wood chops more challenging? Try:

• Placing your feet closer together for increased lateral instability
• Increasing the weight or resistance you’re using (just be careful not to overdo it)
• Slowing down your reps for a greater challenge and improved form

What Muscles Do Wood Chops Target?

Wood chops are a full-body workout that targets:

• Shoulders: rotator cuff, deltoid, and scapular stabilizers
• Core: transverse abdominis, obliques, and entire core muscles
• Calves and thighs: for stability and power
• Butt and hips: upper glute muscles and hip movement functions

4 Additional Wood Chop Perks

• Increases strength and stamina for everyday activities
• Targets the sides (obliques) for a more toned tummy
• Improves stability, balance, and posture
• May help relieve lower back pain

Common Mistakes to Avoid

• Start slow and use a lighter weight or lower resistance at first
• Use your core, not your back
• Don’t push yourself too hard – if it hurts, stop and adjust your form

Comparable Exercises

Wood chops aren’t the only effective core workout out there. Try:

• Lateral flexion for similar core engagement
• Dumbbell overhead squat for increased stability and mobility
• Around the world kettlebell swings for a full-body burn

The Bottom Line

Wood chops are an incredible core workout that can be done at home or in the gym. With proper form and variations to mix it up, you’ll be on your way to a stronger, more toned body in no time.