Cable Woodchopper

Cable Woodchopper Basics

Primary muscles worked: Obliques

Synergist Muscles: Shoulders

Mechanics: Compound

Equipment: Cable Tower and Hand Attachment

How To Perform The Cable Woodchopper

• Adjust the height of the hand attachment for the cable tower to the high position so that the hand attachment is at least shoulder level or higher.
• Grab the hand attachment with both of your hands and interlock your fingers around the handle.Your arms should be fully extened and above your head
• Next, twist your body, at the waist, at a downward angle, keeping your arms straight, and bringing the hand attachment close to the floor. Your arms will move across the front of your body as you twist toward the floor.
• You will also need to bend slightly forward at the waist as well. Utilize your obliques in order to move hand attachment and pulley.
• Once you have completed your desired number of reps one way, face the opposite direction and complete the same number for the other side of your body.

Cable Woodchopper Tips

• Do not use your arms to pull the hand attachment downward. Your arms are only the lever through which you are transfering core force.

Cable Woodchopper and Sports Application

The cable woodchopper is an exercise that can greatly improve rotational strength in an athlete. This can translate in to increased throwing power in sports such football and baseball, and can improve shooting power in sports such as field hockey and lacrosse. The improvement in downard rotational force created by the obliques can also alleviate the need to use additional power from the shoulder when trying to throw for maximal velocity. This has potential for reduction in shoulder overuse injuries by reducing the load on the shoulder.