Kettlebell Wood Choppers
Diagonal kettlebell wood chopper — rotational trunk work loading the obliques through their primary function.
Level: Intermediate
Primary: Full Body
Movement: Isolation
Tags: Explosive Rotational
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Kettlebell
Sports: Baseball Cricket Golf Hockey Lacrosse Tennis
Target muscles
The obliques drive the trunk rotation. The rectus abdominis braces. The deep core stabilizes through the rotation. The shoulders and trunk guide the kettlebell.
How to perform
Setup
Stand with feet shoulder-width apart holding a kettlebell with both hands. Trunk braced.
Execution
Swing the kettlebell diagonally across the body from a high position on one side down to the opposite hip, rotating the torso. Reverse the motion in a controlled chop pattern. Engage the core throughout.
Common mistakes
- Swinging primarily with the arms.
- Letting the lower back round.
- Going too heavy.
- Not pivoting the back foot.
- Rushing.
Progressions and regressions
Regress to bodyweight wood choppers. To progress, increase load, work cable wood choppers for constant tension.
Programming notes
Rotational trunk work. 3 sets of 10-15 per side, twice a week.
