The wood chop exercise is a functional, advanced exercise that targets different muscle groups at the same time. It is given the name wood chop because it mimics the act and movement of chopping wood. It may be difficult at first, but once mastered, this exercise can improve your balance and strength.
Muscles Targeted
Wood chop exercises offer a total body workout within two movements. The primary focus is on your abdominals -- rectus abdominus, transverse abdominus and obliques. These muscles stabilize your body during the exercise, improving core strength, posture and balance. Your rhomboids, lower back, shoulders, glutes and quadriceps are also targeted throughout the exercise.
Beginners
The wood chop can be a challenging exercise. The American Council on Exercise recommends beginning with a bent arm variation. To begin, stand in a split stance with one foot forward and hold a medicine ball or dumbbell in your hands, keeping your arms bent and close to your body. Lift your arms up to the left, but do not rotate your chest or torso. Perform the wood chop motion by slowly bringing your arms down across your body and end with the medicine ball at your right hip. Bring your arms back up to the starting postion and repeat this motion.
Equipment
There isn't just one specific machine or piece of equipment needed to perform a wood chop properly, making it a convenient exercise. You can use one side of a cable cross-over machine or you can also hold a kettlebell, medicine ball or a dumbbell in your hands. Start with a lighter weight that you can comfortably perform your full set. As you become stronger and acclimate to the weight, increase the weight gradually to boost the intensity.
Advanced
As your core and body strength improves you can perform the same movement but extend your arms to increase the difficulty. You can also change the direction of exercise by changing the movements. Instead of starting at the top of the exercise -- arms above your shoulders -- start at the low point with your arms straight down by your hips. Performing different variations of the wood chop exercise guarantees a total body workout.
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