Wood Chops-The Most Functional Multi-Joint, Multi-Muscle Compound Exercise

Wood Chops are a dynamic movement benefiting balance, control, cardiovascular increase, core and total body strength.

Wood Chops Starting Progression-Performing Standard Wood Chops

Standard Wood Chops – Step One:

Start Wood Chops with ONE good heavy dumbbell or object that you can easily grasp with both hands. With a wide-footed stance, swing the weight up overhead but not back or behind you. Fully extend upward, decelerate your momentum by halting smoothly at the top of the Wood Chops movement.

Standard Wood Chops – Step Two:

The next Wood Chops movement in this standard sequence is to lower the weight down low between the legs while keeping the chest up, eyes level with the horizon and SQUAT as though you are reaching the hips back to sit down. Maintain a good arch in the low back.

Repetitions for Wood Chops will be determined by individual capacity but one should start light to increase weight and reps progression over time. 

Note: the wider the Wood Chops stance the greater the turnout from the ankle for the foot position.

Wood Chops Progression Two-Single Sided Wood Chops

To begin performing single-sided Wood Chops, first assume a wide-footed stance. Start with a two-handed grip, resting the weight on one shoulder with feet facing forward and a slight fixed flex in the knees. You should feel a good stretch on one side of the hips, waist, back and shoulder in this preparatory position. Liken the side Wood Chops to swinging a baseball bat as you lengthen the arms while traveling a diagonal path down and across the body just past the opposite hip. With a smooth side swing just past the outside of the thigh, decelerate the Wood Chops movement at this point of end range automatically engaging the abdominal and pelvic core.

Side chops are dynamic total core body movement!

Wood Chops Side Repetitions

Return to the start point and repeat the chopping motion to the same side from 10-20 times depending on your muscular endurance.  Since the entire body is at work, you may need a momentary rest break before resuming on the other side. Gain control of this rotational movement pattern by performing all reps to a single side at a time BEFORE progressing to the Alternating Wood Chops.

Wood Chops Challenge:

Once you have the ability to complete from 10-20 repetitions on each side with good balance and control, you are ready to progress to the third variation in this series.  Alternate from right to left to truly challenge core control and dynamic balance.

Wood Chops video on YouTube

Wood Chops Progression Three -Alternating Wood Chops

Alternating Wood Chops – Step One: Squat and Raise

This Wood Chops series progresses to a variation that starts with the classic TRICEPS extension. 

Start the variation of Alternating Wood Chops by holding a single weight in both hands just below hip level and directly in front of your body. Begin the Wood Chops from a parallel squat position and as you inhale raise and extend both arms with a two-handed grip on a single weight directly above the head.

As you raise the weight, follow the midline of the body directly overhead, and then fully bend the elbows to lower the weight down behind the neck decelerating to a stop. This position will be just as in the standard Wood Chops drill.

Alternating Wood Chops –Step Two: Pivot and Side Swing

With the weight lowered behind the head, inhale fully to expand the chest and rib cage area. Proceed to extend the arms upward and begin the downward chopping motion. Lower the weight following a downward midline path to chest level, smoothly pivoting to swing past the outer hip and thigh while decelerating into a complete lunge position before reversing the alternating Wood Chops.

Alternating Wood Chops are dynamic total core body movement!

Tip for Performing Alternating Wood Chops

When the weight has come down to about the mid-chest level, change the path with a smooth side swing just past the outside of the thigh. A natural pivot will occur with the back foot, resembling a lunge position. Decelerate your momentum with control at this end point in the Wood Chops movement.

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