Exercise · Form & cues
Cable Woodchopper (High to Low) — form guide
Obliques · Rectus Abdominis · Anti-Rotation Core. Equipment: Cable Machine + Single Handle. Difficulty: Intermediate.
TEMPO
1-1-2-1
Trains rotation under load — most core work is anti-rotation only. Hits the obliques in their actual function as power transfer.
Cues
- Cable set high, stand sideways
- Arms straight, rotate from the core (not the arms)
- Drive handle from high shoulder to opposite hip
- Slow controlled return
Common mistakes
- Using arms only — torso doesn't rotate
- Going too heavy and losing control
Injury notes
Skip if disc issues — pallof press is safer.
Progression
Add 2.5kg/stack when 12 controlled reps land each side.