Banded Woodchopper

ObliquesResistance Band

A rotational core exercise that mimics a woodchopping motion to build the obliques and deep core. Taking your hands high trains control against rotation in a standing position.

How to do it

1Anchor the band low, stand side-on to the anchor point, and grip the handle with both hands.

2Set your feet slightly wider than shoulder-width, bend your knees slightly, and brace your core.

3Exhale and drive the band diagonally upward across your body, bringing straight arms above your opposite shoulder.

4Rotate your torso and pivot on your back foot as you move.

5Inhale and smoothly control the band back to the starting position.

Common mistakes

Bending your elbows and pulling with your arms instead of rotating from the core.

Keeping your back foot glued to the floor, creating twisting strain on your knees.

Letting the band pull you back rapidly without resisting with your abs.

Breathing

Exhale as you drive diagonally upward; inhale as you reverse the movement under control.

Make it harder or easier

To make it easier, step closer to the anchor point or shorten your range of motion.

To make it harder, step further away for more tension or pause at the top of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.