Reps Only exercise

Banded Woodchop form, muscles worked, and workout tracking

The banded woodchop is a rotational core exercise in which you pull a resistance band diagonally across the body from high to low or low to high, training the obliques, transverse abdominis, and hips to produce and control rotation. Lifters and athletes use it to develop rotational power for throwing, striking, and swinging sports, and to add rotational core volume with minimal equipment.

Banded Woodchop illustration

How to do Banded Woodchop

  1. 1Anchor a band above shoulder height, stand side-on to the anchor with feet shoulder width apart, and grip the band with both hands, arms nearly straight.
  2. 2Brace your core and exhale as you pull the band diagonally across your body toward your opposite hip, pivoting your back foot as your torso rotates.
  3. 3Drive the movement from your trunk and hips rather than yanking with your arms.
  4. 4Do not round your lower back or let your shoulders hunch as the band crosses your body.
  5. 5Inhale as you rotate back to the start under control, resisting the band's recoil, and finish all reps before facing the other direction.

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Track Banded Woodchop in Plates

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