What equipment do you need for the woodchop?

You need cable to do the woodchop.

What is a good woodchop?

For men, a good woodchop is about a 51 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 20 lb and elite lifters pass 150 lb. For women, the standards run from about 20 lb to 150 lb. The tier table above lists every rank from Bronze to Champion.

Core · Cable

Woodchop

How to do the woodchop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Beginner
Logged as: Weighted reps
Movement: Rotation
Mechanic: Accessory

Find more:Abs & Core exercises Cable exercises

How to do it

Connect a handle to a high cable. Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with both hands above one shoulder. With arms mostly straight and a slight bend in your knees, pull the handle diagonally downward across your body toward the opposite hip, rotating your torso as you do. Reverse the motion under control to return the handle to the starting position. Repeat the reps before turning around to work the other side.

1Feel your obliques and core engage as you pull the cable across your body in a diagonal path
2Rotate through your torso and hips to feel a smooth chopping motion
3Keep arms extended but not locked so you feel the movement originate from your torso