Bodyweight Woodchopper
Strengthen your core with Bodyweight Woodchoppers! A dynamic exercise for rotational power and full-body coordination.
The Bodyweight Woodchopper is a compound exercise that mainly works the core and back. No equipment needed: it uses just your bodyweight.
Bodyweight Woodchopper Muscles Worked
Primary
Obliques; Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Bodyweight Woodchopper Variations and Alternatives
How to do the Bodyweight Woodchopper
Stand with your feet shoulder-width apart.
Squat down, bending at the knees and hips, keeping your back straight. Clasp your hands together in front of you near the outside of your knee. This is your starting position.
Explosively stand up and rotate your torso, bringing your clasped hands diagonally across your body until they are above your head on the opposite side.
As you rotate, pivot on the ball of your trailing foot to allow for a full range of motion and to protect your knees.
Your eyes should follow your hands throughout the movement.
Return to the starting squat position, following the same path with your hands, and repeat for the desired number of reps.
Make sure to complete an equal number of reps on each side to maintain balance in your core strength development.
Ensure a controlled and deliberate movement, focusing on engaging your core muscles throughout the exercise. Remember to breathe out on the way up and breathe in on the return to the starting position.
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Bodyweight Woodchopper FAQs
What muscles does the Bodyweight Woodchopper work?
The Bodyweight Woodchopper mainly works the core and back. The main muscles are the obliques and latissimus dorsi.
What equipment do you need for the Bodyweight Woodchopper?
None. The Bodyweight Woodchopper is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Woodchopper a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bodyweight Woodchopper variations and alternatives?
Similar exercises include the Band Half Kneeling Chop, Bodyweight Front Slam, Bodyweight Wood Chop Squat and Cable High-Low Woodchopper.
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