The wood chop is a standing abdominal exercise that does not require you to use a special machine, so it is convenient to perform. You can use a variety of equipment for this exercise. The wood chop has several progressions, from a basic exercise with very little movement to a more advanced exercise with increased rotational movement.
Identification
For the basic wood chop exercise, stand with your feet about hip-width apart. Hold a weight in both hands near your left shoulder. Exhale and move the weight diagonally across your body to your right hip. Keep your head, shoulders and hips facing forward. The basic wood chop exercise does not involve any movement of the torso; only your arms move. Complete 15 repetitions on one side and then 15 repetitions on the other side.
Equipment
You can do the wood chop exercise with several different pieces of fitness equipment. Hold a medicine ball, dumbbell or kettlebell in your hands for resistance. Start with light resistance and gradually increase the weight over time. You can also use a resistance band or cable machine for the wood chop exercise. Step away from the cable pulley or the band anchor to ensure that you have resistance at the beginning and end of the exercise. Do not stand so close that the weight sets down after each repetition.
Progressions
The basic wood chop exercise does not involve any rotation at the hips or waist. The first progression involves hip rotation and flexion, or bending. As you pull the weight across your body, you rotate your hips and bend forward slightly so the weight ends up slightly below your hip. Keep your torso, chest and head in line with your hips. The final progression involves hip flexion, hip rotation and torso rotation. As you pull the weight across your body, rotate your hips and twist at the torso. Pivot your back foot as you rotate. Bend forward slightly so the weight ends up just below your hip.
Considerations
You may also do a reverse wood chop. Pull the weight from your hip up and across your torso and in front of your shoulder. To increase the difficulty of the wood chop exercise, extend your arms. The straighter you have your arms, the more challenging the movement will be. As you perform the wood chop exercise, engage your abdominal muscles by pulling your belly button toward your spine. Keep your abs tight throughout the movement.
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