Kettlebells are cast-iron training implements that can be used for a variety of exercises, such as the wood-chop. Kettlebells, which originated in Russia, allow you to work the muscles of your core, arms and legs by using momentum-based exercises. The wood-chop is a beginner-level kettlebell exercise that tones your abdominals and obliques. Choose a weight that will allow you to perform two sets of 20 repetitions of the kettlebell wood-chop exercise. For best results, do the exercise five to six days a week on each side of the body.
Step 1
Stand with your feet slightly wider than shoulder-width, holding a kettlebell with both hands in front of your body. Bend your knees slightly, square your shoulders and keep your back straight; this is your starting position.
Step 2
Move the kettlebell to your right side at your hip as you squat down slightly with your knees.
Swing the kettlebell up and to the left, moving it across your body, until your right arm crosses in front of your face. Keep your arms straight for the entire movement.
Step 3
Return the kettlebell to your right side with a controlled swinging motion, concluding one repetition. Keep the momentum going and immediately execute another repetition.
Tips and Warnings
- Use a light kettlebell until you have mastered the wood-chop exercise. As you become stronger, use only a weight that allows you to maintain proper form. Breaking proper form with a kettlebell that is too heavy can result in injury.
- Before you begin, consult with your physician to ensure you are healthy enough for kettlebell exercises.
References
- "Enter The Kettlebell"; Pavel Tsatsouline; 2006
- "The Ultimate Kettlebells Workbook"; Dave Randolph; 2011
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