Now it's definitely important for just about everyone to work his or her midsections. But how effective would such a "workout" be if your goal was to build up your triceps? Well, that's doing about as much for your arms as nouveau core training is for your abs. After 10 minutes, you'd probably have torched a few hundred thousand of the bloodsuckers and built up one heck of a triceps pump. Here's an analogy: suppose you walked into an 8 x 8 foot room filled with a million mosquitoes, armed with only a pair of fly swatters. Still, core training is an easy sell: After a few crunches, you can feel the "burn." Too bad that's lactic acid you're feeling, not progress! Think about it: In the golden days of Muscle Beach and the Venice boardwalk, guys trained their midsections with sit-ups, crunches, and various lifting movements, and they probably had much stronger abs than most people walking around today. Each variation will change the muscular emphasis or degree of challenge.If you're a regular reader of T Nation, you likely know that the whole "core" training concept is pure marketing hype. There are multiple variations of the wood chop exercise that involve changing your stance, position, and/or the equipment used. If you’re using a cable machine or resistance band, maintain a controlled speed while bringing the weight down and slowly return the weight to the starting position. However, if you do go heavier, be sure the weight can be controlled and you’re not creating so much resistance that you have to excessively rotate your spine.įinally, change the speed at which you’re performing the movement, thinking slower for a greater challenge.
In addition, you can change the amount of weight or resistance you’re using.
Conversely, widening your stance decreases the challenge.
Place your feet or knees closer together to narrow your base of support and make the exercise more challenging.ĭoing so will increase lateral instability and force your muscles to work harder to maintain balance while performing the exercise. Increasing or decreasing the degree of challenge Your trunk extensors and shoulder muscles are emphasized in this version. Repeat the movement, this time performing low to high. To emphasize the lifting motion, change the anchor point to a low position. This version emphasizes the obliques on the side you’re pulling toward. Grasp the handle and pull down to the opposite hip. Stand with your feet shoulder-width apart with the handle position to the left side. Use either a cable machine with the pulley set to the highest point or a resistance band anchored to a high point for the chopping motion. They provide variety with hand position and grip to add challenge. Substitute a medicine ball or kettlebel l for the weight.
#KNEELING CABLE CRUNCH MUSCLES WORKED FULL#
This exercise can also be performed in a full kneeling position with your knees parallel to each other. Lift the weight from the outside of your rear hip up and over to the outside of your head on the lead-leg side. Start with one leg in front and your rear knee bent directly under your hips. This exercise can be performed from a half-kneeling (lunge) position. There are multiple ways to add variety and adjust the challenge of the movement. They emphasize different sides and muscles of the trunk. There are two phases to the wood chop exercise - the lift and the chop. Perform 2 sets of 8–15 repetitions on each side. Keep the movement controlled, and pause between each rep to decrease the momentum used. Also, remember to keep your trunk and head tall as you perform this part of the movement. The weight will go from above the left side of your head back to your right hip. The second phase involves the chopping motion of the movement. Most of the motion comes from your arms and pivoting on your foot. In this standing version, there will be minimal movement of the trunk. For instance, if you start at your right hip, you will lift it up to the left side of your head.Īs you lift, pivot your right foot to aid the rotation and elevation of the weight. There are two phases to this movement - the lift and the chopping movement.ĭuring the first phase, with the dumbbell at the outside of one hip, lift and rotate the dumbbell up above the outside of the opposite side of your head. Pivot your feet to the right also to avoid straining your back. Doing so means your body will be rotated to the right.
#KNEELING CABLE CRUNCH MUSCLES WORKED HOW TO#
How to do the wood chop exercise The setup
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