Zirv Fitness
Strength exercise

Cable Wood Chop

How to do it

  1. Set the pulley to about chest height and stand facing the machine side-on, feet wide in a squat stance, gripping the handle with both hands.
  2. Brace your core and sit back into a squat, reaching the handle across to the outside of one knee.
  3. Drive up out of the squat while pulling the handle up and across your body, extending through the quadriceps and gluteus maximus as you rotate.
  4. Finish tall with the handle above the opposite shoulder, calves extending as you rise onto the balls of your feet.
  5. Exhale as you drive up and rotate, inhaling as you sit back into the next squat and reach across.
  6. Avoid letting the knees cave in during the squat portion; keep them tracking over the toes as you rise.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Core exercises

Cable Low-to-High Wood ChopAtlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell Clean
Type
Strength
Equipment
Cable Machine
Primary muscles
Core, External Obliques, Quadriceps, Gluteus Maximus
Measured in
Reps and weight