Cable Woodchop (Low to High)

The ultimate upward rotational power exercise — builds explosive core rotation for throwing, lifting, and athletic movements

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⚡ Quick Reference

Aspect	Details
Pattern	Rotation (Low to High)
Primary Muscles	Obliques, Transverse Abdominis
Secondary Muscles	Rectus Abdominis, Shoulders, Glutes
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 lowest position (ankle to knee height)
2. Stance:
   • Stand perpendicular to cable machine
   • Feet shoulder-width or slightly wider
   • Athletic stance (knees bent, ready to extend)
3. Distance: Far enough that there's tension even at starting position
4. Grip: Both hands on handle
   • Inside hand (closer to cable) grips first
   • Outside hand grips over the inside hand
5. Starting position:
   • Squat down slightly, arms extended toward cable (low position)
   • Torso rotated toward cable
   • Weight loaded on inside leg (closer to cable)
   • Knees bent, ready to drive up
6. Core engagement: Brace before initiating the lift

Equipment Setup

Equipment	Setting	Notes
Cable Machine	Pulley at lowest position	As low as it goes (ankle height)
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

"Low and across — you're throwing or lifting something up and across your body, using legs and core together"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Loading the rotation from low position

1. Stand perpendicular to cable, athletic stance
2. Squat down, both hands on handle at low position
3. Torso rotated toward cable, arms extended
4. Weight loaded on inside leg (closer to cable)
5. Knees bent, ready to drive
6. Core braced, ready to explode upward
7. Eyes will follow hands throughout movement

Tempo: Take time to set up with proper loading

Feel: Loaded position, like you're about to throw something upward

⬆️ Lift Phase

What's happening: Explosive upward rotation from low to high

1. Drive up through legs (knee extension)
2. Simultaneously rotate torso powerfully
3. Pull handle up and across body in diagonal line
4. Rotate hips and shoulders together
5. Transfer weight from inside leg to outside leg
6. Finish with handle high (above opposite shoulder)
7. Arms end relatively straight (slight elbow bend)
8. Rise onto ball of back foot (inside leg) for full rotation
9. Breathing: Exhale forcefully during the lift (power breathing)

Tempo: 1-2 seconds (explosive but controlled)

Feel: Entire body working — legs drive, core rotates, full power transfer

Critical: This is a FULL-BODY movement — legs drive, core rotates, arms follow. 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. Lower arms and squat down to starting position
4. Weight shifts back to inside leg
5. Maintain core tension throughout
6. Breathing: Inhale as you return

Tempo: 2-3 seconds (controlled descent)

Feel: Eccentric contraction of obliques, controlled squat down

Note: Don't just collapse back down — control the eccentric phase

Key Cues

Primary Cues

• "Throw it up and across — low to high" — movement pattern
• "Drive through your legs, rotate your core" — power generation
• "Weight shifts from inside to outside leg" — full body engagement
• "Eyes follow your hands to the sky" — maintains proper rotation

Tempo Guide

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

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💪 Muscles Worked

Activation Overview

Primary Movers

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

Secondary Muscles

Muscle	Action	Activation
Rectus Abdominis	Trunk flexion/extension component	███████░░░ 70%
Glutes	Hip extension, power generation from legs	███████░░░ 70%
Shoulders	Control arm position, overhead reach	██████░░░░ 65%

Stabilizers

Muscle	Role
Quads	Knee extension, drive upward power
Upper Back	Stabilize shoulder girdle
Hip Stabilizers	Control rotational movement

Muscle Emphasis

Low-to-high emphasizes leg drive and upward power generation. This variation mimics throwing, lifting, or scooping movements — it's more athletic and involves greater lower body contribution than high-to-low.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
No leg drive	All arms and core, no lower body	Misses power generation, less functional	Drive through legs first, then rotate
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 or generate speed	Grinds instead of explodes	Reduce weight — this is about power
Arms bend too much	Pulling with biceps instead of rotating	Arm fatigue, less core work	Keep arms relatively straight
Not finishing high	Stopping at chest level	Incomplete range of motion	Finish above opposite shoulder, full extension

Most Common Error

Using only upper body instead of driving through legs. This is a full-body power movement. Your legs should initiate the movement, then your core rotates, and your arms follow. If you feel this only in your arms and core, you're missing the leg drive.

Self-Check Checklist

• Legs drive first (knee extension)
• Hips and shoulders rotate together
• Weight transfers from inside to outside leg
• Finish position is high (above opposite shoulder)
• Back foot rises onto ball of foot for full rotation
• Eyes follow hands throughout movement
• Controlled eccentric on the return

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🔀 Variations

By Direction

Low to High (Standard)

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

High to Low

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

Key difference: Opposite pattern — builds downward rotational power

By Body Position

Standing (Standard)

Variation	Setup	Why
Athletic Stance	Feet shoulder-width, knees bent	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 leg drive

Note: Kneeling removes leg drive — use for pure core focus

By Training Focus

Power Focus

Variation	Change	Why
Explosive Lift	Fast concentric, controlled eccentric	Max power development
Medicine Ball Scoop Throw	Throw ball up and out	Peak power, explosive training
Jump Rotation	Add small jump at top	Plyometric power

Control/Stability Focus

Variation	Change	Why
Slow Tempo	3-4s both directions	Time under tension, control
Pause at Top	2-3s hold at finish position	Isometric strength overhead
Single-Arm	One arm only	Addresses imbalances, harder stability

Equipment Alternatives

Equipment	When to Use	Pros	Cons
Cable Machine	Always preferred	Constant tension, perfect arc	Requires gym
Resistance Band	Home workouts	Portable, affordable	Variable tension, setup tricky
Medicine Ball	Power/athletic training	Explosive, can release	Can't do eccentric, limited resistance
Landmine	Barbell alternative	Great feel, natural arc	Setup required, different angle
Dumbbell	Minimal equipment	Simple, accessible	Gravity-dependent, awkward grip

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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
Lower body day	Finisher or superset	Complements squat/deadlift patterns

Programming Note

Low-to-high Woodchop pairs excellently with:

• Throwing athletes: Baseball, softball, tennis, cricket
• Overhead sports: Volleyball, basketball
• Lower body days: Mimics power extension pattern like jumping

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 and speed

Progression Scheme

Progressive Overload

Progress in this order:

1. Perfect the pattern (leg drive → rotation → arms follow)
2. Increase speed/power (explosiveness)
3. Increase reps (up to 15 per side)
4. Increase weight (5-10 lb jumps)
5. Progress to medicine ball throws or single-arm variations

Sample Progression

Week	Weight	Sets x Reps	Tempo	Focus
1	40 lbs	3x10/side	2-0-2	Learn pattern, leg drive
2	40 lbs	3x12/side	1-0-2	Add speed
3	50 lbs	3x10/side	1-0-2	Add resistance
4	50 lbs	3x12/side	X-0-2	Explosive concentric
5	60 lbs	3x10/side	X-0-2	Progressive overload
6	Med ball throws	3x8/side	Explosive	Advanced power variation

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Half-Kneeling Woodchop Low-to-High	Learn rotation without leg drive
Pallof Press with Rotation	Build anti-rotation first
Standing Rotation	Bodyweight rotation practice
Russian Twist	Seated, isolated core rotation

Progressions (Harder)

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

Alternatives (Same Goal, Different Movement)

Rotational Power

Alternative	Benefit	Equipment
Medicine Ball Scoop Throw	Explosive release, athletic	Medicine ball
Landmine Rotation	Natural arc, barbell feel	Landmine or barbell
Dumbbell Woodchop	Minimal equipment	Single dumbbell

Home/Minimal Equipment

Alternative	Equipment
Band Woodchop Low-to-High	Resistance band
Medicine Ball Scoop	Medicine ball
Dumbbell Woodchop	Single dumbbell

Athletic/Sport-Specific

Alternative	Sport Application
Medicine Ball Scoop Throw	Baseball pitching, softball, tennis serve
Rotational Medicine Ball Throw Upward	Volleyball spike, basketball
Landmine Rainbow	Golf swing, hockey shot

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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	Reduce range, don't go fully overhead
Knee issues	Squatting component	Reduce depth, use taller starting position
Oblique strain	Aggressive rotation	Lighter weight, slower tempo

Stop Immediately If

• Sharp pain in lower back during rotation
• Shoulder pain when reaching overhead
• Pulling sensation in obliques (strain warning)
• Knee pain during the drive phase
• Cannot control the movement (weight too heavy)

Injury Prevention

Strategy	Implementation
Proper warm-up	Hip mobility, rotation drills, dynamic stretching
Start light	Learn pattern with minimal weight first
Full-body rotation	Hips and shoulders turn together (not spine only)
Controlled tempo	Don't jerk or use excessive momentum
Equal both sides	Always train both sides equally
Good squat mechanics	Proper depth, knees tracking over toes

Common Issues

Lower back discomfort:

• Ensure hips rotate WITH shoulders (don't twist only from spine)
• Check starting position — don't round back when squatting
• Lighten weight significantly
• May need to avoid if acute injury present

Shoulder pain:

• Don't go fully overhead if it hurts — stop at comfortable range
• Keep slight bend in elbows throughout
• Check for impingement issues

Knee pain:

• Ensure proper squat mechanics (knees over toes)
• Don't go too deep if knees hurt
• Use higher starting cable position

Oblique strain:

• Warm up thoroughly with rotation mobility
• Don't progress weight too quickly
• Control the eccentric (don't let cable snap you back)

Most Common Issue

Twisting from the spine only instead of rotating entire body. Your legs drive, your hips rotate, your shoulders rotate — all together. Twisting only from the lumbar spine creates dangerous shear forces.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Rotation	45-90° rotation	🟡 Moderate
Hip	Flexion/Extension, rotation	Hip extension, rotation	🟡 Moderate
Shoulder	Flexion, overhead reach	140-180° flexion	🟡 Moderate
Knee	Flexion/Extension	Squat depth	🟢 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	Good extension and rotation	Can squat and rotate hips with movement	Hip mobility drills, 90/90 stretches
Shoulder	150° flexion	Can reach arms overhead comfortably	Shoulder mobility work, wall slides
Ankle	Good dorsiflexion	Can squat without heels lifting	Ankle mobility, calf stretching

Joint Health Note

This is a complex, multi-joint movement. When done correctly (leg drive, full-body rotation, controlled tempo), it's excellent for building functional strength and power. The key is coordinating all joints together — legs, hips, spine, and shoulders working as one unit.

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❓ Common Questions

How is this different from high-to-low woodchop?

Different movement patterns for different athletic actions:

• Low-to-high: Mimics throwing upward, lifting, scooping (baseball pitch, tennis serve, volleyball spike)
• High-to-low: Mimics chopping down, slamming (overhead slam, chopping wood)

Both are valuable. Low-to-high typically involves more leg drive and is more "power generation" focused.

Should I use my legs?

Absolutely, yes! This is a full-body power movement. You should:

1. Start in a slight squat
2. Drive up through your legs (knee extension)
3. Rotate your core as you extend
4. Finish high with arms overhead

If you're not using your legs, you're missing most of the benefit.

How much weight should I use?

Start with 30-50 lbs. This is a power movement — the goal is explosive speed, not max weight. Most people use 40-70 lbs. If you can't move it with speed or your form breaks down, it's too heavy.

Is this safe for my back?

Yes, when done correctly. The keys:

• Your ENTIRE body rotates (hips + shoulders together)
• Don't twist only from your spine
• Drive with your legs first
• Control the eccentric (don't let cable snap you back)

If you have existing back issues, start very light or use the half-kneeling variation.

Do I need to do both sides equally?

Yes, always. Even if you're a pitcher or tennis player with a dominant side, train both sides equally in the gym. This prevents imbalances and reduces injury risk. Sport-specific dominance happens on the field/court, not in training.

Can I use a medicine ball instead?

Yes! Medicine ball scoop throws are an excellent progression. They allow you to actually release the ball explosively, which is more sport-specific for throwing athletes. However, you lose the eccentric component (lowering phase).

Where should I finish?

High and across — the handle should finish above your opposite shoulder, arms relatively straight. Think of throwing a ball up and across your body. If you're stopping at chest height, you're not finishing the movement.

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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 & Athletic Performance:

• Boyle, M. (2016). New Functional Training for Sports — Tier B
• Bompa, T. (2019). Periodization Training for Sports — Tier A
• Verstegen, M. (2004). Core Performance — Tier B
• EXOS Training Methodology — Tier B

Power Development:

• NSCA Rotational Power Training Guidelines — Tier A
• Cressey, E. (2008). Maximum Strength — Tier B
• Contreras, B. (2019). Core Training Protocols — 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 overhead athlete (baseball, tennis, volleyball, basketball)
• User wants to develop upward/throwing power
• User needs sport-specific rotational training
• User has mastered anti-rotation exercises and basic rotation patterns
• User's goal includes explosive power or athletic performance

Who should NOT do this exercise:

• Acute low back injury or disc issues → Suggest Pallof Press instead
• Cannot perform a proper squat → Work on Squat Mobility first
• Shoulder issues limiting overhead reach → Use Cable Woodchop High-to-Low instead
• Complete beginner to core training → Start with Pallof Press
• No access to cable machine → Suggest Medicine Ball Scoop Throw or Band Woodchop

Key coaching cues to emphasize:

1. "Drive up through your legs — this starts from the ground"
2. "Throw it up and across your body"
3. "Hips and shoulders rotate together — full body movement"
4. "Finish high — above your opposite shoulder"

Common issues to watch for in user feedback:

• "I only feel my arms/shoulders" → Not using leg drive, weight likely too heavy
• "My back hurts" → Twisting only from spine instead of full-body rotation
• "I can't control it" → Weight too heavy, reduce immediately
• "Where should I finish?" → High and across, above opposite shoulder

Programming guidance:

• Pair with: Anti-rotation work (Pallof Press), lower body power (box jumps), upper body pressing
• Avoid same day as: Heavy deadlifts or very heavy lower back work
• Typical frequency: 2-3x/week for athletes, 1-2x for general fitness
• Place as: Early in workout (for power) or mid-workout (for strength)

Progression signals:

• Ready to progress when: 3x12/side with explosive speed, full range, controlled return
• Regress if: Cannot maintain control, back pain, not using legs, hips not rotating
• Consider variation if: Mastered this — try medicine ball scoop throws, single-arm, or add jump at top

Red flags:

• Lower back pain → check form (full-body rotation required), reduce weight
• Twisting only from spine → this is dangerous, must use entire body
• No leg drive → missing the point of the exercise
• Shoulder pain overhead → reduce range or switch to high-to-low variation
• Jerky, uncontrolled movement → weight too heavy

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Last updated: December 2024