Woodchop--Cable or Band

Setup & Positioning

"Attach a resistance band or cable to a sturdy anchor—either high (above shoulder level) or low (near the floor), depending on the variation. Stand sideways to the anchor, feet shoulder-width apart, knees slightly bent. Hold the handle or band with both hands, arms extended but not locked out."

Key point: “Keep your core braced and shoulders relaxed—your hips and shoulders will rotate together as one block.”

Execution — High-to-Low

"Start with your hands high near the anchor point and your torso turned toward it. Pull the band down and across your body toward your opposite hip, pivoting your back foot slightly as you rotate. Control the movement back to the start."

Execution — Low-to-High

"Start with your hands low near the anchor point and your torso turned toward it. Pull the band up and across your body toward your opposite shoulder, pivoting your back foot slightly as you rotate. Control the return to start."

Where You Should Feel It

• Obliques working through the rotation
• Glutes and hips assisting as you pivot
• Core engaged throughout to control the band/cable

Where You Shouldn’t Feel It

• Lower back strain (often from twisting without hip movement)
• Shoulder joint pain (usually from locking elbows or overreaching)
• Neck tension from turning the head too much

Breathing

"Exhale during the pull across your body, inhale as you return to the starting position."

Common Mistakes to Avoid

1. Only moving the arms – The power should come from your core and hips.
2. Letting the lower back twist without hip rotation – This increases injury risk.
3. Moving too fast – Control both directions to get full benefit.
4. Standing too narrow – Wider stance improves stability.