Movement overview

The Weighted Woodchopper is a dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a weight (dumbbell or medicine ball) with both hands.
2. Start with the weight positioned near one shoulder, keeping your arms slightly bent.
3. Engage your core and rotate your torso as you bring the weight diagonally across your body towards the opposite hip.
4. Allow your hips and knees to pivot naturally as you perform the movement.
5. Reverse the motion, bringing the weight back to the starting position near your shoulder.
6. Repeat for the desired number of repetitions before switching sides.

Technical tips

• Maintain a strong core throughout the exercise to protect your lower back.
• Focus on controlled movements rather than speed to maximize muscle engagement.
• Ensure your knees and hips pivot smoothly to avoid unnecessary strain.
• Start with a lighter weight to master the form before progressing to heavier weights.
• Keep your shoulders relaxed and avoid shrugging them during the movement.
• Breathe out as you chop downwards and inhale as you return to the starting position.