Double Woodchopper
Double Woodchopper Exercise Description
The Double Woodchopper is a standing, bodyweight, two‑arm diagonal “chop” that builds rotational core strength and control. It primarily targets the external and internal obliques, with assistance from the rectus abdominis and deep trunk stabilizers to maintain a neutral spine. Because you rotate the torso while coordinating the shoulders and hips, it reinforces efficient force transfer across the body without external load. The goal is smooth, controlled rotation through the thoracic spine and hips while the lower back stays stable—not cranked. Performed evenly to both sides, it helps develop symmetrical trunk rotation mechanics useful for everyday twisting tasks and many sports.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Double Woodchopper Exercise
‘- Stand feet hip–shoulder width, knees softly bent. Brace the abdomen as if preparing for a cough; keep ribs stacked over pelvis.
– Clasp hands (or press palms together) with arms mostly straight and shoulders down and back.
– Start with hands above one shoulder, outside the ear, without arching the lower back.
– Initiate the chop by rotating the ribcage and hips together. Pivot the rear foot so toes turn with the hips.
– Guide the hands diagonally across the body toward the outside of the opposite hip/thigh. Keep spine long; avoid side‑bending or collapsing the chest.
– Stop before lumbar motion or knee collapse occurs; knees track over toes throughout.
– Reverse the path under control to return to the start position without shrugging or hyperextending the back.
– Breathe out during the chop; breathe in on the return. Keep neck neutral and let the eyes follow the hands.
– Train both directions evenly. Avoid yanking with the arms—rotation should come from the torso and hips.
Double Woodchopper Tips
‘- Stand with feet hip–shoulder width apart and knees softly bent.
– Brace your abdomen as if preparing for a cough and keep your ribs stacked over your pelvis.
– Clasp your hands or press your palms together with arms mostly straight and shoulders down and back.
– Start with your hands above one shoulder, outside the ear, without arching your lower back.
– Initiate the chop by rotating your ribcage and hips together.
– Pivot the rear foot so the toes turn in the same direction as the hips.
– Guide your hands diagonally toward the outside of the opposite hip or thigh while keeping your spine long.
– Avoid side-bending or collapsing your chest as you rotate.
– Stop before your lower back starts to move or your knees collapse; keep knees tracking over your toes.
– Reverse the path under control to return to the start without shrugging or hyperextending your back.
– Breathe out during the chop and breathe in on the return, keeping your neck neutral and letting your eyes follow your hands.
– Train both directions evenly and avoid yanking with the arms so rotation comes from the torso and hips.
Double Woodchopper Beginner Introduction
The Double Woodchopper is a standing, bodyweight rotation drill that links upper and lower body movement in a diagonal “chopping” pattern. Both arms travel together, creating a sweeping motion that encourages the ribcage and hips to turn as a unit while the midsection stays organized. This exercise emphasizes the side abs and general core, with the abs and lower back working to steady the torso as the arms move through space. With no external load, the challenge comes from controlling momentum and guiding the twist smoothly, rather than muscling through with the arms.
Because the motion alternates from one side of the body to the other, it encourages balanced turning ability in both directions. That symmetry can carry over to everyday tasks that involve reaching and twisting, as well as to sports that rely on powerful rotational drive. The movement also highlights how power can travel from the legs, through the hips and core, and out through the shoulders and arms, reinforcing whole-body coordination and controlled, athletic rotation.