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Last Updated on January 7, 2021
Anthony says: The wood chop is a great, dynamic core exercise that builds rotational power while keeping your lower back safe.
KNEELING ANTI-ROTATIONAL CHOP WITH ROPE
Get on both knees and set a rope attachment above your head. While facing perpendicular to the cable, grab the rope at both ends (so one arm is at the base and the other at the top). Diagonally drag the bar or rope downward across your body. Lock out the arm farthest away and push forward with the arm closest to the machine. Finish your reps on one side and switch sides.
Anthony says: Exercises that move diagonally like cable chops strengthen the abdominal “slings” that stretch from your right chest to your left hip and vice versa, which are critical when throwing, running, or swinging a club.
PLANK WITH CABLE ROW
Start in a plank position with core tight and glutes squeezed facing a cable handle set to the lowest height. Keep your lower back flat. Reach forward with one arm, grab the handle, and row it to your rib cage while keeping your body rigid.
Anthony says: Rather than using the plank as a boring isometric exercise, add a cable row to engage more muscles—now, you’ll have a smaller base of support for more ab work while building strong, healthy shoulders.
ANTI-ROTATIONAL LIFT
Get on both knees and set a cable bar or rope attachment at the lowest height. While facing perpendicular to the cable, grab the bar or rope at both ends. Diagonally drag the bar or rope upward across your body. Lock out the arm farthest away and push forward with the arm closest to the machine. Finish your reps on one side and switch sides.
Anthony says: Stay as stable as you can by imagining you’re balancing a water bottle on your head.
LOW-TO-HIGH CABLE WOOD CHOP
Set the cable machine to the lowest height. While standing in a split-stance and perpendicular to the machine, turn your shoulders and hips at the same time, while keeping your arms straight throughout, and finish with your hands above your head. Make sure to keep the cable handle in front of your chest while turning. Just like with the horizontal chop, pivot your feet and twist your hips so that your lower spine stays stable.
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