Double Woodchoppers
Double Woodchoppers Exercise Description
Double Woodchoppers are a bodyweight, diagonal “chop” pattern performed rhythmically to elevate heart rate while training coordinated rotation. With both hands moving together, you sweep from above one shoulder to the opposite hip, then alternate sides in a continuous flow. The primary drivers are the obliques and anterior core controlling trunk rotation, with the hips and legs providing a stable, pivoting base; the shoulders and upper back guide the arm path. Emphasis is on rotating through the hips and thoracic spine while maintaining a neutral lumbar spine and stacked ribcage-pelvis position. Done briskly and under control, this drill builds rotational coordination and power control appropriate for aerobic circuits without external load.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Deltoid - Anterior, Rectus Abdominis
- Stabilizing Muscles: Gluteus Medius, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- 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: Male
How To Do The Double Woodchoppers Exercise
‘- Stand athletic: feet shoulder-width, knees soft, core braced, chest tall.
– Clasp hands (or fists together); arms long but not locked; shoulders down.
– Start with hands high outside the right shoulder; slight torso turn right.
– Initiate by rotating through hips and upper back; pivot the right foot.
– “Chop” hands diagonally toward the outside of the left hip/thigh.
– Keep spine neutral; ribs down; avoid cranking through the low back.
– Decelerate under control, then reverse the same path back to start.
– Alternate immediately to the other side to keep a continuous rhythm.
– For plyometric intent, add a quick hop on the pivot; land softly.
– Knees track over toes; weight stays midfoot-to-forefoot; breathe steadily.
– Eyes and sternum follow the hands slightly; avoid shrugging the shoulders.
Double Woodchoppers Tips
‘- Stand with feet shoulder-width, knees soft, core braced, and chest tall before you start.
– Clasp your hands with arms long but not locked and shoulders kept down.
– Begin each rep with the hands high outside the shoulder on the working side and a slight torso turn that way.
– Initiate the chop by rotating through the hips and upper back, pivoting the foot on the chopping side.
– Sweep the hands diagonally toward the outside of the opposite hip or thigh, keeping the motion rhythmic.
– Maintain a neutral spine with ribs down and avoid cranking through the low back as you rotate.
– Decelerate the chop under control, then reverse along the same path back to the start position.
– Alternate sides immediately to keep a continuous, flowing rhythm.
– If adding the hop, make it a quick, soft landing pivot while keeping knees tracking over toes and weight midfoot-to-forefoot.
– Let your eyes and sternum follow the hands slightly, and avoid shrugging the shoulders.
Double Woodchoppers Beginner Introduction
Double Woodchoppers are a dynamic, standing core movement that links cardio work with rotational control. The motion travels on a diagonal path, with both hands moving together from a high spot near one shoulder down across the body toward the opposite hip, then shifting to the other side in a smooth, repeating pattern. Because the movement is driven by the side abs and abs turning the torso, it naturally brings the heart rate up while teaching the body to rotate as one coordinated unit.
The legs and hips act as a strong base, allowing a light pivot so the turn comes from the hips and mid-back rather than cranking through the lower back. The shoulders and upper back simply guide the arms along the chopping path while the midsection stays organized. Performed at a brisk but controlled tempo, this exercise emphasizes rhythm, posture, and controlled power, fitting well into aerobic-style circuits that use only bodyweight. A small hop on the pivot leg can be added in some versions to introduce a more springy, athletic feel.