Kettlebell Wood Chop

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, holding the kettlebell by the horns (sides of the handle).
2. Rotate your torso to bring the kettlebell down to the outside of your right hip.
3. Pivot your left foot inward and slightly bend your knees into a partial squat, keeping your chest up and core braced.

How to do it

1. Exhale and explosively swing the kettlebell diagonally across your body, ending with the weight above your left shoulder.
2. Pivot your right foot and rotate your hips toward the left as the kettlebell rises, keeping your arms mostly straight.
3. Inhale as you control the kettlebell back down along the same diagonal path to the starting position at your right hip.
4. Complete all reps on one side before switching to the other side.

Form checklist

• Pivot the trailing foot to protect your knees and allow full hip rotation.
• Keep your core braced throughout to prevent excessive arching of the lower back.
• Follow the kettlebell with your eyes to ensure your shoulders and torso rotate as one unit.
• Maintain a slight bend in the elbows; do not lock them out during the swing.

Pro tips

• Focus on the 'braking' phase: use your obliques to actively slow the kettlebell down as it returns to your hip.
• Initiate the upward movement from the legs and hips rather than pulling solely with your arms.

Make it harder

• Increase the tempo of the concentric (upward) phase to develop greater rotational power.
• Perform the movement from a half-kneeling position to eliminate leg drive and maximize core isolation.

Frequently asked

What muscles does the kettlebell wood chop work?

The kettlebell wood chop primarily targets the obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell wood chop?

The kettlebell wood chop uses kettlebell.

Is the kettlebell wood chop good for beginners?

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

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