Woodchop (Kneeling)

How to do it

1. Set the cable to a low position, attach a handle, and drop into a half kneeling stance side-on to the machine with your front foot flat and your back knee on a pad.
2. Hold the handle with both hands at the outside of your front knee with your arms extended, your torso tall, and your hips square to the front.
3. Brace your core and rotate your trunk to pull the handle diagonally up and across your body to about shoulder height, driving the twist with your obliques.
4. Squeeze the obliques at the top of the diagonal where the handle finishes above the far shoulder, then rotate back under control.
5. Exhale as you rotate up and inhale on a slow return to the low starting position, keeping the cable under tension throughout.
6. Hold the kneeling base still and let the trunk do the work, avoiding any push from the front leg or the back foot to power the lift.

Muscles worked

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