Cable Woodchop (High to Low)

The ultimate rotational power exercise — mimics chopping wood, builds explosive core rotation and athletic power

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⚡ Quick Reference

Aspect	Details
Pattern	Rotation (High to Low)
Primary Muscles	Obliques, Transverse Abdominis
Secondary Muscles	Rectus Abdominis, Shoulders, Lats
Equipment	Cable Machine with D-handle
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley at highest position (above head level)
2. Stance:
   • Stand perpendicular to cable machine
   • Feet shoulder-width or slightly wider
   • Athletic stance (slight knee bend)
3. Distance: Far enough that there's tension even at starting position
4. Grip: Both hands on handle
   • Outside hand (away from cable) grips first
   • Inside hand grips over the outside hand
5. Starting position:
   • Arms extended toward cable (slight bend in elbows)
   • Torso rotated slightly toward cable
   • Weight mostly on inside leg (closer to cable)
6. Core engagement: Brace before initiating the chop

Equipment Setup

Equipment	Setting	Notes
Cable Machine	Pulley at highest position	As high as it goes
Attachment	D-handle or rope	D-handle most common
Weight	Moderate (30-60 lbs to start)	This is a power movement
Distance	2-3 feet from machine	Maintain tension throughout

Setup Cue

"High and across — you're chopping wood from high to low, using your whole body to rotate powerfully"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Loading the rotation from high position

1. Stand perpendicular to cable, athletic stance
2. Both hands on handle, arms extended toward cable (high position)
3. Torso rotated slightly toward cable
4. Weight loaded on inside leg
5. Core braced, ready to rotate
6. Eyes follow hands throughout movement

Tempo: Take time to set up properly

Feel: Slight stretch in obliques, loaded and ready to rotate

⬇️ Chop Phase

What's happening: Explosive rotation from high to low across body

1. Initiate with core rotation (NOT just arms)
2. Pull handle down and across body in diagonal line
3. Rotate torso fully — hips and shoulders turn together
4. Transfer weight from inside leg to outside leg
5. Finish with handle at opposite hip (low position)
6. Arms stay relatively straight (slight elbow bend)
7. Breathing: Exhale forcefully during the chop (power breathing)

Tempo: 1-2 seconds (controlled but powerful)

Feel: Entire core rotating, obliques contracting hard

Critical: This is a ROTATION exercise — your hips and torso must turn. It's not just an arm pull.

⬆️ Return Phase

What's happening: Controlled return to starting position

1. Reverse the movement with control
2. Rotate back toward cable
3. Arms extend back to high position
4. Weight shifts back to inside leg
5. Maintain core tension (don't just let cable pull you back)
6. Breathing: Inhale as you return

Tempo: 2-3 seconds (controlled)

Feel: Eccentric contraction of obliques

Note: The eccentric is crucial — don't just let momentum take over

Key Cues

Primary Cues

• "Chop wood — high to low, across your body" — movement pattern
• "Rotate from your core, not your arms" — proper initiation
• "Weight shifts from inside to outside leg" — full body engagement
• "Eyes follow your hands" — maintains proper rotation

Tempo Guide

Goal	Tempo	Example
Power	X-0-2-0	Explosive down, no pause, 2s return, no rest
Strength	2-1-2-0	2s down, 1s pause low, 2s return, no rest
Hypertrophy	2-0-3-0	2s down, no pause, 3s return, no rest

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Rotate torso from high to low position	█████████░ 90%
Transverse Abdominis	Core stabilization during rotation	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Rectus Abdominis	Trunk flexion component	███████░░░ 70%
Lats	Pull cable down	██████░░░░ 65%
Shoulders	Control arm position	██████░░░░ 60%

Stabilizers

Muscle	Role
Glutes	Hip stabilization during weight transfer
Quads	Maintain athletic stance, support rotation
Hip Stabilizers	Control rotational movement

Muscle Emphasis

High-to-low targets the obliques differently than low-to-high. This variation emphasizes the pulling/downward rotation pattern, similar to swinging an axe or slamming something down.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
All arms, no rotation	Just pulling with arms	Misses entire point, no core work	Initiate with core rotation, arms follow
Hips don't rotate	Upper body twists but hips stay fixed	Spinal stress, limited power	Rotate hips and shoulders together
Weight too heavy	Can't control movement	Compensation, injury risk	Reduce weight — this is about rotation quality
Rushing the movement	Jerky, uncontrolled chop	No eccentric benefit, injury risk	Slow down, especially the return
Feet too close together	Unstable base	Can't generate power, balance issues	Wider stance, athletic position

Most Common Error

Using arms instead of core rotation — this should feel like a full-body rotational movement. If your arms are doing all the work, you're missing the point. Lighten the weight and focus on rotating from your core.

Self-Check Checklist

• Core initiates the movement (not arms)
• Hips and shoulders rotate together
• Weight transfers from inside leg to outside leg
• Eyes follow hands throughout movement
• Controlled eccentric on the return
• Finish position is low (at opposite hip level)

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🔀 Variations

By Direction

High to Low (Standard)

Aspect	Details
Cable Position	High (above head)
Movement Pattern	Downward diagonal rotation
Best For	Mimics chopping, slamming movements
Emphasis	Downward rotation, lat involvement

Low to High

Aspect	Details
Cable Position	Low (ankle to knee height)
Movement Pattern	Upward diagonal rotation
Best For	Mimics lifting, throwing movements
Emphasis	Upward rotation, power generation

Key difference: Opposite pattern — builds lifting/throwing power

By Body Position

Standing (Standard)

Variation	Setup	Why
Athletic Stance	Feet shoulder-width, slight knee bend	Most functional, full power transfer
Split Stance	One foot forward	More stable, easier to learn

Kneeling Variations

Variation	Setup	Why
Half-Kneeling	Inside knee down	Isolates core rotation, less lower body
Tall-Kneeling	Both knees down	Maximum core isolation, no lower body help

By Training Focus

Power Focus

Variation	Change	Why
Explosive Chop	Fast concentric, controlled eccentric	Max power development
Medicine Ball Slam	Free weight, slam to ground	Peak power, athletic carryover

Control/Stability Focus

Variation	Change	Why
Slow Tempo	3-4s both directions	Time under tension, control
Pause at Bottom	2-3s hold at finish position	Isometric strength
Pallof Press with Rotation	Press then rotate	Anti-rotation + rotation combo

Equipment Alternatives

Equipment	When to Use	Pros	Cons
Cable Machine	Always preferred	Constant tension, adjustable angle	Requires gym
Resistance Band	Home workouts	Portable, affordable	Variable tension
Medicine Ball	Power training	Explosive, athletic	Can't do eccentric, limited resistance
Landmine	Barbell alternative	Great feel, arc pattern	Setup required

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Load (approx)	RIR
Power	3-4	6-10	90-120s	40-60 lbs	3-4
Strength	3-4	8-12	60-90s	50-70 lbs	2-3
Hypertrophy	3-4	10-15	60s	40-60 lbs	2-3
Endurance	2-3	15-20+	45-60s	30-40 lbs	3-4

Workout Placement

Program Type	Placement	Rationale
Athletic training	Early (after warm-up)	Power movement, requires freshness
Core day	Mid-workout	After anti-rotation work
Full-body	After main lifts	Accessory movement, won't interfere with compounds
Upper body day	Superset with pulls/presses	Non-competing movement

Not a Primary Lift

This is an accessory/power movement. Don't program it as your main core exercise. Pair it with anti-rotation work like Pallof Press for balanced core development.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets of 10-12 per side
Intermediate	2-3x/week	3-4 sets of 10-15 per side
Advanced	3-4x/week	4 sets of 12-15 or explosive variations
Athletes	3-4x/week	Lower reps (6-10), focus on power

Progression Scheme

Progressive Overload

Progress in this order:

1. Perfect the rotation pattern (hips + shoulders turn together)
2. Increase reps (up to 15 per side)
3. Increase weight (5-10 lb jumps)
4. Increase speed (for power)
5. Progress to single-arm or medicine ball variations

Sample Progression

Week	Weight	Sets x Reps	Tempo	Focus
1	40 lbs	3x10/side	2-0-2	Learn pattern
2	40 lbs	3x12/side	2-0-2	Increase volume
3	50 lbs	3x10/side	2-0-2	Add resistance
4	50 lbs	3x12/side	1-0-2	Add speed
5	60 lbs	3x10/side	1-0-2	Progressive overload

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Half-Kneeling Woodchop	Learn rotation pattern
Pallof Press with Rotation	Build anti-rotation first
Standing Rotation	Bodyweight rotation practice
Russian Twist	Seated rotation (easier)

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Woodchop	Can do bilateral with perfect form
Medicine Ball Slam	Want explosive power
Rotational Medicine Ball Throw	Advanced athletic power
Cable Woodchop Low-to-High	Want opposite pattern

Alternatives (Same Goal, Different Movement)

Rotational Power

Alternative	Benefit	Equipment
Medicine Ball Slam	Explosive power, full-body	Medicine ball
Landmine Rotation	Arc pattern, barbell feel	Landmine or barbell
Russian Twist	Seated, isolated core	Plate or dumbbell

Home/Minimal Equipment

Alternative	Equipment
Band Woodchop	Resistance band
Medicine Ball Slam	Medicine ball
Dumbbell Woodchop	Single dumbbell

Athletic/Sport-Specific

Alternative	Sport Application
Medicine Ball Rotational Throw	Baseball, tennis, golf
Landmine Rotation	Combat sports, hockey
Cable Chop Low-to-High	Lifting, throwing patterns

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Rotational shear forces on spine	Half-kneeling variation, lighter weight
Disc herniation	Rotation under load	Avoid or use Pallof Press instead
Shoulder impingement	Overhead arm position	Lower cable height slightly
Oblique strain	Aggressive rotation	Lighter weight, slower tempo

Stop Immediately If

• Sharp pain in lower back during rotation
• Shoulder pain when arms are extended
• Pulling sensation in obliques (strain)
• Cannot control the movement (weight too heavy)

Injury Prevention

Strategy	Implementation
Proper warm-up	Rotation mobility drills, dynamic stretching
Start light	Learn pattern with minimal weight
Full-body rotation	Hips and shoulders turn together (not just spine)
Controlled tempo	Don't jerk or use momentum
Equal both sides	Always train both sides equally

Common Issues

Lower back discomfort:

• Ensure hips rotate WITH shoulders (don't twist only from spine)
• Lighten weight significantly
• Use half-kneeling variation to reduce load
• May need to avoid if acute injury present

Shoulder pain:

• Keep slight bend in elbows (don't lock out)
• Lower cable position slightly
• Check grip — don't grip too tightly

Oblique strain:

• Warm up properly with rotation mobility
• Don't go too heavy too fast
• Control eccentric portion (don't let cable snap you back)

Most Common Issue

Twisting from the spine only instead of rotating hips and shoulders together. This creates excessive shear force on the lumbar spine. Your hips MUST rotate with your shoulders — this is a full-body movement.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Rotation	45-90° rotation	🟡 Moderate
Hip	Rotation, weight transfer	Hip rotation	🟡 Moderate
Shoulder	Flexion, overhead position	120-150° flexion	🟢 Low
Knee	Stabilization	Slight flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Thoracic Spine	45° rotation each side	Can rotate torso 45° without moving hips	Thoracic rotations, foam rolling
Hip	Internal/external rotation	Can rotate hips with movement	Hip mobility drills, 90/90 stretches
Shoulder	140° flexion	Can reach arms overhead comfortably	Shoulder mobility work

Joint Health Note

This exercise involves spinal rotation under load. When done correctly (hips and shoulders rotating together), it's safe and beneficial. The key is avoiding twisting ONLY from the lumbar spine — rotation should come from the thoracic spine and hips working together.

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❓ Common Questions

Is this bad for my back?

Not when done correctly. The key is rotating your ENTIRE body — hips and shoulders turn together. Don't twist only from your spine. Think of it as a full-body pivot, not a spinal twist. If you have existing back issues, use lighter weight or try the half-kneeling variation.

How much weight should I use?

Start with 30-40 lbs and focus on perfect rotation. This isn't a max-weight exercise — it's about quality rotation and power. Most people use 40-70 lbs. If you can't maintain control or your hips aren't rotating, it's too heavy.

Should I feel this in my abs?

Yes, primarily in your obliques (sides of your core). You should feel them working hard to rotate your torso. You'll also feel some lat involvement from pulling the cable down. If you only feel your arms, the weight is too heavy or you're not rotating from your core.

High-to-low or low-to-high — which is better?

Neither is "better" — they're different patterns:

• High-to-low: Mimics chopping, slamming movements (overhead athletes, combat sports)
• Low-to-high: Mimics lifting, throwing upward (baseball, tennis serves)

Ideally, train both patterns for complete rotational development.

Do I need to do both sides equally?

Yes, absolutely. Always do the same sets and reps on both sides. Most people have a dominant rotation side — training both equally helps reduce imbalances and injury risk.

Can I use a resistance band instead?

Yes, but cables are better for this movement. Bands work, but tension varies too much through the range. If using a band, anchor it high and secure, and expect the resistance to feel different (harder at end range).

How is this different from Pallof Press?

Completely different:

• Pallof Press: ANTI-rotation — you resist rotating
• Woodchop: Rotation — you actively rotate through full range

Both are important. Pallof builds stability, Woodchop builds rotational power. Most programs should include both.

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📚 Sources

Biomechanics & Rotation:

• McGill, S. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Sahrmann, S. (2011). Movement System Impairment Syndromes — Tier A
• ExRx.net Rotational Exercise Analysis — Tier C

Programming:

• Boyle, M. (2016). New Functional Training for Sports — Tier B
• Contreras, B. (2019). Core Training Protocols — Tier B
• NSCA Rotational Power Training — Tier A

Athletic Performance:

• Bompa, T. (2019). Periodization Training for Sports — Tier A
• Verstegen, M. (2004). Core Performance — Tier B
• EXOS Training Methodology — Tier B

Safety & Technique:

• McGill, S. (2015). Back Mechanic — Tier A
• Cook, G. (2010). Movement — Functional Movement Systems — Tier B
• NSCA Position Statement on Core Training — Tier A

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For Mo

When to recommend this exercise:

• User is an athlete needing rotational power (baseball, tennis, golf, combat sports)
• User wants dynamic core training (not just static stability)
• User has mastered anti-rotation exercises (Pallof Press)
• User's goal includes power development or athletic performance

Who should NOT do this exercise:

• Acute low back injury or disc issues → Suggest Pallof Press instead
• Cannot rotate hips properly → Work on Hip Mobility first
• Complete beginner to core training → Start with Pallof Press
• No access to cable machine → Suggest Band Woodchop or Medicine Ball Slam

Key coaching cues to emphasize:

1. "Chop wood — high to low, across your body"
2. "Rotate from your core — hips and shoulders turn together"
3. "Weight shifts from inside leg to outside leg"
4. "Eyes follow your hands throughout"

Common issues to watch for in user feedback:

• "I only feel my arms" → Weight too heavy, not rotating from core
• "My back hurts" → Likely twisting only from spine, not rotating hips
• "I can't control it" → Weight too heavy, reduce immediately
• "I don't feel anything" → Weight too light OR not rotating fully

Programming guidance:

• Pair with: Anti-rotation work (Pallof Press), other power movements
• Avoid same day as: Heavy deadlifts or other high-spinal-load exercises
• Typical frequency: 2-3x/week for athletes, 1-2x for general fitness
• Place as: Early in workout (power) or mid-workout (strength/hypertrophy)

Progression signals:

• Ready to progress when: 3x12/side with full rotation, controlled tempo
• Regress if: Cannot maintain control, back pain, hips not rotating
• Consider variation if: Mastered this — try low-to-high, medicine ball slams, or single-arm

Red flags:

• Lower back pain during rotation → check form (hips must rotate), reduce weight
• Twisting only from spine → this is dangerous, must rotate full body
• Jerky, uncontrolled movement → weight too heavy
• Shoulder pain → cable too high or arms locked out

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Last updated: December 2024