Plate Woodchoppers

Target muscles

The woodchopper trains rotational power through the obliques, which drive the diagonal chop from high on one side to low across the opposite hip. The rectus abdominis and transverse abdominis stabilise the spine, the shoulders and arms guide the plate, and the glutes and legs anchor the movement as the hips pivot. It teaches the core to produce and control rotation — a pattern that underpins throwing, swinging and any explosive twist in sport.

How to perform

Setup

Stand in an athletic stance with feet shoulder-width, holding a plate with both hands up and to one side at shoulder or head height. Brace the core and soften the knees.

Execution

Pull the plate down and across the body toward the opposite hip or knee, rotating through the trunk and letting the hips and back foot pivot to follow the chop. Control the plate back up to the starting high position along the same diagonal path. The power comes from the core rotating, not just the arms swinging — keep the chest moving with the plate and the back flat. Complete the reps on one diagonal, then switch sides so both obliques are trained.

Common mistakes

• Chopping with the arms alone while the trunk stays still.
• Rounding the back as the plate travels down and across.
• Keeping the feet locked so the hips can't pivot with the rotation.
• Using a plate so heavy the movement loses control and speed.

Progressions and regressions

Regress with a lighter plate, a smaller range, or a half-kneeling stance for more stability. Progress by adding load, increasing the speed for power development, or working low-to-high as well as high-to-low to train both directions.

Programming notes

Use it as rotational core and power work, 2-3 sets of 10-12 reps per side. Moderate load moved with intent builds the most transferable rotational power, so favour speed and control over heavy weight. It pairs well with anti-rotation holds, which train the trunk to resist the very rotation the chop produces.