How To Perform Half Kneeling Woodchops

Half Kneeling Woodchops are a great exercise to improve core strength and trunk rotation. It strengthens the obliques, back, shoulders and hips. Try this out if you have a single dumbbell or medicine ball to use.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): obliques, mid-back, glutes/hips, arms/shoulders

Equipment: resistance band or dumbbell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Half kneeling position, reach weight across front leg high over the shoulder, pull across body to kneeling hip, maintain upright torso

Before starting:

Be sure to use a weight that is not too heavy.

1. Start in a half kneeling position and hold your weight in both hands. Create a neutral spine.

2. Inhale as you twist your torso and ‘swing’ the weight over the lunging leg, high into the air. Keep hips stable.

3. Exhale as you return the weight and your torso to the start. Repeat reps on this side before switching sides.