What you'll gain

• Builds rotational power for golf, tennis, baseball, and combat sports.

• Strengthens the obliques and entire trunk in a single athletic pattern.

• Improves core control under rotation, reducing injury risk in dynamic sports.

Step-by-Step Instructions

1. 1

   Anchor a band at shoulder height or slightly above on your left side and stand perpendicular to the anchor.

2. 2

   Grip the handle with both hands and step away until the band has tension across your body.

3. 3

   Pull the handle down and across your body toward your right hip, rotating through the torso.

4. 4

   Pivot your left foot as you rotate, fully turning the trunk to load the obliques explosively.

5. 5

   Slowly return to the starting position over 2 to 3 seconds, fighting the band's pull the whole way.

6. 6

   Complete 8 to 12 reps per side, then switch the anchor and work the opposite direction.

Common Mistakes

• Pulling with the arms instead of rotating through the trunk — turns the move into a one-arm row.

• Skipping the foot pivot, which limits the rotation range and stresses the lower back.

• Going too heavy and breaking form — the chop should look athletic and controlled, not rushed.

• Forgetting to work both sides equally, leaving the trunk imbalanced for rotational sport.

About This Exercise

The band wood chopper is a rotational power exercise that mimics the motion of swinging an axe — pulling a band from high on one side down across the body to the opposite hip. It trains the obliques to produce force across the trunk, which transfers directly to sports like golf, tennis, baseball, and combat. For app and content use, this clip is essential inventory for any rotational sport program in your library. It also fits well in advanced core blocks for general fitness users who've outgrown crunches and need a more athletic challenge.

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