DESCRIPTION OF THE CABLE WOOD CHOP EXERCISE

(Download the video clip)

The cable wood chop (CWC) is a huge “bang for the buck” exercise.  Due to its close similarity to many sports movements, it has a very high carry-over and transfer to any activity or sport involving the throwing/swinging of an implement like a football, baseball, bat/racket or golf club.

The CWC is considered an advanced exercise in terms of performing with good technique and is excellent for functional core training and integrating the legs and the upper body to work together as a unified “kinetic chain”.

The integration of upper and lower body movement explains why this exercise is most effectively performed after establishing a good base of core stability and strength.

(The CWC is a favorite exercise of mine and has especially helped me knock many stokes off my golfing client’s games).

Starting Position

Adjust the pulley of an adjustable cable column to the highest position possible or use the high pulley of a cable cross machine.

Attach a handle strap (nylon web strap with a foam covered handle) to the pulley – a handle strap is more flexible and comfortable to use than a regular steel cable pulley handle.

Stand approximately 2 feet to the side of the pulley and assume an “athletic stance” – that is stand with your feet shoulder-width apart, knees very slightly bent, your spine erect (never rounded) and your weight evenly distributed between the heels and mid-foot.

Grip the handle with the outside hand (hand furthest from the pulley machine, palm facing away) and wrap the fingers of the inside hand (hand closest to the machine) over the knuckles of the outside hand. 

At the top of the movement, the inside wrist should be facing you – so essentially the close arm and wrist are twisted UNDER the outside arm and wrist. 

IT IS VERY IMPORTANT TO GET THIS HAND AND ARM POSITION CORRECT TO MAXIMIZE THE EFFECTIVENESS OF THE EXERCISE.

The Downward “chop”

Some exercise and conditioning professionals recommend “pulling the abs up and in” at this point to activate the core stabilizers, however if you have good trunk stability it is usually not necessary.

Reach up and rotate your trunk very slightly toward the pulley – shifting your weight slightly to the inside leg.

Begin pulling with the outside arm and shoulder OUT and DOWNWARD at about a 45-degree angle across your body, keeping the outside elbow as straight as possible throughout.

You may feel the inside arm bend slightly and the shoulder assisting with a “push” - this is normal.

As soon as the movement begins, start to shift your weight towards the outside leg while at the same time reversing the position of the arms, shoulders and wrists – that is, the inside arm and wrist is twisted OVER the outside arm and wrist.

Make sure this twisting movement of the arms is completed before reaching the mid-point of the exercise.

You may find following your hands with your eyes will help you obtain good form and a smooth, integrated movement of the head, shoulders, torso and hips moving together.  (This is a helpful tip learned from PNF exercises).

Continue pulling diagonally out and down at about 45 degrees until your hands are approximately over the toes of your outside foot. - make sure your trunk and spine remain straight as you pull with your arms. 

The video clip demonstrates that throughout the entire movement the upper body remains within the base of support of the feet.  For example, the trunk and head should not lean excessively beyond the width of the hips or feet. 

The “Take back”

The take back is the complete reversal of the downward chop.

The wrists and arms must revert back to the initial starting position before the mid-point of the take back is reached.

It is important to maintain excellent form and control of the handle and resistance throughout the entire exercise.

Do not allow the weight stack to go flying up or down uncontrollably.  If you find the stack difficult to control, adjust the weight so that it is heavy enough to allow for good form, yet not so light as to fly upwards under inertia and cause slack in the cable.