Kettlebell Wood Chops

Instructions

1. Start in a half-kneeling position with one knee on the floor and the other foot in front.

2. Hold the kettlebell with both hands.

3. Start with the kettlebell near the kneeling leg.

4. Begin moving the kettlebell diagonally across your body like a woodchop.

5. Rotate through your trunk as you lift or pull the kettlebell across.

6. Keep the movement controlled and let the torso do the work rather than only the arms.

7. Pause briefly at the end of the motion.

8. Slowly return the kettlebell back along the same diagonal path.

Common Compensations

• Do not let your hips twist excessively if the goal is to keep the pelvis stable.

• Do not arch your low back as you move the kettlebell.

• Do not shrug your shoulders.

• Do not yank the kettlebell with your arms instead of rotating through your trunk.

• Do not lose balance in the half-kneeling position.

• Do not rush the chop or the return.

Extra Info

• You should feel this mostly in your core, especially the obliques.

• You may also feel your shoulders, upper back, and hips working to help control the movement.

• The half-kneeling position adds a balance and pelvic control challenge.

• The goal is smooth controlled rotation on a diagonal path.

• You should not feel sharp pain in the low back, shoulders, hips, or knees.