![]() Resisted woodchop: Another quick and easy way of spicing up the weighted woodchop is by introducing a little more resistance by using heavier dumbbells or a stronger resistance band to intensify the exercise. Overhead woodchop: If the standard weighted woodchop isn’t quite challenging enough, you can always perform it starting with the weight overhead, and bring it down diagonally across your body. This involves lifting the weight diagonally across your body while alternating sides, which helps to engage your back muscles in a similar way but with way less tension. Some popular variations on the conventional move include:Īlternating woodchop: Those who might find the full-weighted woodchop a little challenging can always try the alternating woodchop exercise. “I encourage my athletes to change the height of the cable to alter the stimulus, including working from low to high.” “Variations include changing the tempo of the movement, for example, in sports this is often an explosive movement to encourage rotational power,” explains Thiruchelvam. The great thing about the weighted woodchop is that it can be adapted to suit different people depending on their fitness level or what equipment they have available. Be sure to keep your back straight, shoulders relaxed, and chin slightly tucked in throughout. Doing so will help you avoid any injuries. ![]() Retaining a balanced posture is also crucial. ![]() It’s also important to remember to breathe throughout the exercise, allowing oxygen to reach your muscles and stabilize your core. “Also, don't try to progress too quickly, very often this will cause you to lift too heavy weights for your ability and to stiffen up.” “Common errors include allowing the weight to slam in one position, not pivoting the back foot and risking injury to the knee,” says Thiruchelvam. While the weighted woodchop exercise is fairly simple to perform, it’s still pretty common for people to make mistakes, which - if not avoided - could lead to discomfort or injury. Weighted woodchop: common mistakes to avoid Thiruchelvam advises performing three sets of 10-15 reps on a weight that allows you to perform the action smoothly, with sound technique. Step 4: Complete the desired number of repetitions on one side before switching to the other side, performing the exercise in a controlled and deliberate manner to ensure proper muscle engagement.As you do this, engage your core and oblique muscles. Step 3: Pause for a moment, then rotate your torso back to the starting point, lifting the weight back up across your body and diagonally overhead, extending your arms.Keep your core engaged throughout the motion. Step 2: Maintaining only a slight bend in the elbow, rotate your torso to one side, bringing the weight down diagonally across your body until it reaches your hip.Position your hands at one end of the weight, keeping your arms extended. Step 1: Stand with your feet shoulder-width apart and hold a dumbbell or cable machine handle in both hands at shoulder height.
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