Band Wood Chopper
Diagonal band chop that trains rotational power through the obliques and full core — sport-ready strength.
How to do it
- Anchor the band at shoulder height or slightly above on your left side and stand side-on to the anchor point.
- Grab the handle with both hands and step away until the band is taut across your body.
- Pull the handle down and across your body toward your right hip, rotating through your torso.
- Pivot your left foot as you rotate, turning your torso fully to load the obliques explosively.
- Slowly return to the start over 2–3 seconds, resisting the band's pull the whole way.
- Do 8–12 reps per side, then switch the anchor point and work in the opposite direction.
Key technique cue
Rotate the torso and pivot the foot — the arms just hold the handle.
Common mistakes
- ✕ Pulling with the arms instead of rotating through the torso — it turns the movement into a single-arm row.
- ✕ Skipping the foot pivot, which limits rotational range and loads the lower back.
- ✕ Going too heavy and breaking form — the chop should look athletic and controlled, not rushed.
- ✕ Forgetting to train both sides evenly, leaving the trunk unbalanced for rotational sports.
Benefits
- ✓ Builds rotational power for golf, tennis, baseball and combat sports.
- ✓ Strengthens the obliques and the whole trunk in a single athletic pattern.
- ✓ Improves core control during rotation, lowering injury risk in dynamic sports.
Progression: from easier to harder
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Step 1 You are here - Band Wood Chopper
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Step 2
About the exercise
The band wood chopper is a rotational power exercise that mimics the motion of swinging an axe — pulling the band from high on one side down across the body to the opposite hip. It trains the obliques to generate force across the trunk, which carries straight over to sports like golf, tennis, baseball and combat sports. It's an essential exercise for any rotational-sport program. It also fits well into advanced core blocks for everyday trainees who have outgrown crunches and need a more athletic challenge.
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