Band Reverse Wood Chop
oec:band-reverse-wood-chop
A standing rotational exercise using a low-anchored resistance band pulled diagonally upward across the torso to build rotational strength and core power.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Reverse Wood Chop, Band Low-to-High Wood Chop, Resistance Band Reverse Woodchop, Reverse Wood Chops
How to do it
Setup
- Securely anchor one end of a resistance band near floor level to a sturdy post or rack.
- Stand perpendicular to the anchor point with feet shoulder-width apart, so the band is to your side.
- Grip the free end of the band with both hands interlaced, stepping far enough away to create light starting tension.
- Slightly bend your knees and hinge at the hips, bringing your hands down by the hip closest to the anchor.
Movement
- Drive through your feet and rotate your hips and torso diagonally upward away from the anchor point.
- Allow your back foot to pivot on the ball of the foot as your hips turn.
- Sweep your arms across your body in a straight or slightly soft-elbow path until your hands are above your opposite shoulder.
- Pause briefly at the peak of the rotation while bracing your core.
- Control the band as you rotate back down to the starting position.
Breathing
Exhale forcefully as you rotate upward against the band's tension, and inhale as you return to the start.
Cues
- Drive from the hips, not just the arms.
- Pivot the back foot.
- Keep your arms long and let your torso turn the band.
Common faults
- Pulling exclusively with the arms and shoulders rather than rotating through the hips and torso.
- Initiate the movement by pushing through the floor and turning the hips, using the arms merely to hold the line of the band.
- Failing to pivot the rear foot, placing excessive twisting torque on the knee and lower back.
- Release the rear heel and pivot freely onto the ball of the back foot as your hips turn.
- Hyperextending the lumbar spine at the top of the movement.
- Brace the abdominal wall and squeeze the glutes to keep the pelvis neutral throughout the rotation.
Safety
- Inspect the resistance band for wear, tears, or fraying before anchoring it.
- Ensure the anchor point is stable and will not move or dislodge under tension.
Muscles
Joints
- Thoracic spine: Rotation
- Lumbar spine: Isometric stabilization
- Hip: Internal rotation, External rotation, Extension
- Shoulder: Flexion, Horizontal adduction
Details
- Movement
- Rotation
- Modality
- Strength, Conditioning
- Mechanics
- compound
- Force
- mixed
- Laterality
- unilateral
- Kinetic chain
- mixed
- Level
- beginner
- Equipment
- Resistance band
- Record
- Repetitions
- Load
- elastic, total
Sources
- wger: Reverse Wood Chops, by M9 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.