Woodchopper

Obliques, core, shoulders, glutesCable, Med Ball, or Dumbbell

High-to-low diagonal rotation drill that hits the obliques and develops core rotational power. Teaches your entire body to work as a single unit.

How to do it

1Stand side-facing to the machine and grip the handle with both hands over one shoulder.

2Set your feet slightly wider than shoulder-width with a soft bend in your knees.

3Pull the handle diagonally down across your body to the opposite hip by rotating your torso.

4Keep your arms relatively straight and pivot your back foot with your hips.

5Control the weight back up along the same path using your abdominal muscles.

Common mistakes

Pulling only with your arms, taking the work away from your obliques.

Keeping your back foot glued to the floor, creating twisting stress in the knee.

Letting the weight snap back uncontrolled, risking balance loss.

Breathing

Exhale as you chop diagonally down. Inhale as you return to the top starting position.

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.