Kettlebell Lying Woodchop

Muscles worked

Setup

1. Lie supine on the floor with your knees bent and feet flat, holding the kettlebell by the horns (sides of the handle) over your chest.
2. Extend your arms slightly so the kettlebell is positioned behind your head, just above the floor.
3. Brace your core and ensure your lower back is pressed firmly into the mat.
4. Position your feet hip-width apart for a stable base.

How to do it

1. Inhale and lower the kettlebell diagonally toward the floor behind one shoulder, keeping your arms long but not locked.
2. Exhale forcefully as you pull the kettlebell across your body in a 'chopping' motion toward the opposite hip, slightly lifting the shoulder of the reaching arm off the floor.
3. Inhale as you return the kettlebell to the starting overhead position with a controlled 2-second tempo.
4. Alternate sides by lowering the kettlebell toward the opposite shoulder and chopping toward the other hip.

Form checklist

• Keep your lower back glued to the floor throughout the entire range of motion.
• Initiate the movement from the obliques and torso rather than just pulling with the arms.
• Maintain a slight, consistent bend in the elbows to protect the joints.
• Ensure the kettlebell follows a smooth diagonal path without swinging uncontrollably.

Pro tips

• Visualize your ribcage pulling toward the opposite hip bone during the 'chop' phase to maximize muscle fiber recruitment.
• Focus on the eccentric (lowering) phase; resisting the weight as it goes behind your head provides significant stimulus for the deep abdominals.

Make it harder

• Lift your feet off the floor into a tabletop position (90-degree hip and knee bend) to increase the demand on the lower abs.
• Perform the movement with straight legs held 45 degrees off the floor to create a longer lever and higher core tension.

Frequently asked

What muscles does the kettlebell lying woodchop work?

The kettlebell lying woodchop primarily targets the abs, deltoids, and obliques, and also works the erector spinae, lats, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell lying woodchop?

The kettlebell lying woodchop uses kettlebell.

Is the kettlebell lying woodchop good for beginners?

The kettlebell lying woodchop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques