# Bodyweight Woodchop

A standing rotational chop with no implement: clasped hands travel on a diagonal from shoulder height on one side down across the body to the opposite thigh. It trains the obliques and abs through rotation, with all reps done on one side before switching.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/diagonal-chop-left/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-woodchop/

## Muscles worked

- Obliques: 8/10
- Abs: 6/10
- Lower back: 3/10

## How to do the Bodyweight Woodchop

1. Clasp your hands and raise straight arms to shoulder height.
2. Rotate and chop down across your body to the opposite thigh.
3. Pivot your feet and bend your knees slightly as you turn.
4. Return along the same line, then switch sides after all reps.

### Full technique — 7 steps

1. Stand with your feet wider than shoulder width and clasp your hands together.
2. Raise your straight arms to shoulder height, turned slightly toward one side.
3. Rotate your torso and swing your clasped hands down and across toward the opposite thigh.
4. Let your knees bend slightly and pivot both feet as you turn.
5. Keep your arms straight and finish with your hands low beside the opposite thigh.
6. Return along the same diagonal to shoulder height under control.
7. Complete all reps on one side, then switch sides.

## Common mistakes

- Swinging the torso with momentum
- Bending the elbows to shorten the arc
- Keeping the feet fixed while rotating
- Rounding through the lower back
- Stopping the chop above hip height

## Form cues

- Move through the trunk
- Keep arms straight
- Pivot both feet
- Chop on a diagonal
- Tighten stomach each rep

## How much to do

- **Strength**: 2–3 sets of 10–12 reps · rest 45 s · 4 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 30 s · 4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/), [Dumbbell Russian Twist](https://seto.fit/exercises/dumbbell-russian-twist/)
- **Cable machine**: [Cable Mid-to-Low Woodchop](https://seto.fit/exercises/cable-mid-to-low-woodchop/), [Cable Horizontal Woodchop](https://seto.fit/exercises/cable-horizontal-woodchop/)
- **Barbell**: [Landmine Russian Twist](https://seto.fit/exercises/landmine-russian-twist/), [Seated Barbell Twist](https://seto.fit/exercises/seated-barbell-twist/)
- **Resistance bands**: [Resistance Band Bicycle Crunch](https://seto.fit/exercises/resistance-band-bicycle-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bodyweight Woodchop — 10% of bodyweight**
- Harder: [Alternating V-Up](https://seto.fit/exercises/alternating-v-up/) — 35% of bodyweight
- Harder: [Hanging Oblique Knee Raise](https://seto.fit/exercises/hanging-oblique-knee-raise/) — 60% of bodyweight

## Quick answers

### What muscles does the Bodyweight Woodchop work?

Primary: Obliques 8/10. Also works: Abs 6/10, Lower back 3/10.

### When should I do the Bodyweight Woodchop in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Bodyweight Woodchop?

Strength: 2–3 sets of 10–12 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 30 s, 4 reps in reserve.

### What can I do instead of the Bodyweight Woodchop?

Dumbbells: Dumbbell Straight Leg Russian Twist, Dumbbell Russian Twist. Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Barbell: Landmine Russian Twist, Seated Barbell Twist. Resistance bands: Resistance Band Bicycle Crunch.

### What is a harder version of the Bodyweight Woodchop?

Alternating V-Up (35% of bodyweight), Hanging Oblique Knee Raise (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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