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Much like the regular cable wood chop, the reverse cable wood chop (RCWC) is highly sports specific – mimicking throwing and swinging movements like the backhand in tennis, the golf swing and the shot putt for example.  The RCWC is excellent for developing coil strength for all of these sports. 

The exercise is named for what it is - the reverse of the regular cable wood chop (CWC).  The only significant difference between the two exercises is that the RCWC is more of a lift – allowing for increased use of the legs and hips and a higher degree of dynamism and muscle activation.

The RCWC is a full-body movement with a high fatigue index that like the CWC, requires a good deal of muscle balance and core stability and strength. 

Starting position

The starting position for the RCWC is very similar to the CWC, however there are some minor differences (refer to the description of the CWC for further details):

• You are now using the lowest cable column pulley setting or the low pulley of a cable cross-over machine
• The knees and hips are now more flexed (bent)
• The torso and hips are rotated more toward the pulley in comparison to the CWC

The “Lift”

The lift is the upward movement of the whole body with the arms and shoulders “lifting” upward in a 45-degree diagonal plane. 

The upper body movement of the lift is weaker than that of the CWC and requires moving your shoulder into flexion (less muscle mass to assist), so it is essential that you use your legs as part of the kinetic chain to help “push the arms up”.

Begin pressing upwards with your legs the instant you start to pull the handle diagonally up and out away from you.

You will perform similar weight shifts as with the CWC – that is the majority of your weight will be directed toward your inside leg at the bottom of the lift, and as you “stand up” the majority of your body weight shifts toward your outside leg.  

In the down position you will essentially be “wound” and rotated toward the pulley.  As you lift, concentrate on “unwinding” using your powerful knee extensors and hip rotators to finish tall and straight. 

Avoid leaning excessively out of your base of support.

Do not try lifting with your arms, but rather concentrate on establishing a good rhythm of pressing with the legs and transferring the forces upward though your core and into your arms and shoulders.

The “coil” or descent

The coiling motion of the descent must be controlled by slowly allowing the knees and hips to flex in a squatting motion.

Concentrate on tracing the same arm path in the descent as in the lift.

Key pointers for the RCWC:

·        The spine remains flat with the chest up and out

·        The body weight remains between the forefoot and heels and the heels remain in contact with the floor

·        Your body stays within its base of support

·        Reach toward the pulley with your legs and torso rotation - not by flexing your spine

·        “Sit down, turn, stand and lift”

Variation of the RCWC:  Alternate your grip and the direction and angle of lift but retain the diagonal lifting pattern.