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Wood chop strength training exercises - best progressions for wood chops, cable chops, band chops, and anti-rotation core movements. Core movements for endurance, stability, hypertrophy, and strength and a sample core/oblique routine.

Wood Chop Exercise and Progressions

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



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We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

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This course discusses the variations, progressions, and regressions of the wood chop exercise. This includes tips and cues for upper body form, lower body form, and arm position (straight arms and bent elbows), as well as variations with bands and cable pulleys. Although this exercise is common in fitness centers and among personal trainers as part of core workouts, it is an exercise that is rarely taught well. This is unfortunate because the wood chop can be an excellent rotational movement (or anti-rotational movement) for core muscles (and when performed with a band, can be a very versatile exercise).

Discussion of core muscle anatomy, core subsystem integration, down chop variations, and inclusion in corrective, fitness, performance, and rehabilitation programming is included in this course. Further, programming the chop exercise during core workouts may aid in setting up more advanced exercises like standing cable chest press, step-up to curl and press, sled push, and variations of medicine ball chest passing. Performing the wood chop exercise with the addition of the drawing-in maneuver may aid in integrating synergies including the Anterior Oblique Subsystem, Posterior Oblique Subsystem, and Intrinsic Stabilization Subsystem, and may contribute to corrective exercise programs designed to address movement impairments like an anterior pelvic tilt or knee varus, and may be included in physical rehabilitation programs for addressing low back pain, hip pain, knee pain, or sacroiliac dysfunction.

Movement and sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding the wood chop exercise to their repertoire with the intent of improving patient/client outcomes for their integrated performance exercise programs and therapeutic (rehabilitation) interventions.

Dr. Brent Brookbush demonstrating the kneeling wood chop

Course Description: Wood Chop Exercise Progressions

Brookbush Institute Study Guide: Wood Chop Exercise and Progression

Study Guide: Wood Chop Exercise and Progression

Introduction

Signs of Under-activity (Lumbo Pelvic Hip Complex Dysfunction):

 1-20 (depending on the phase of training)

Corrective/Therapeutic: Up to 1-2 submaximal sets performed 1-2 times daily

Sample Program (Asymmetrical Weight Shift Left)

Left Leg Back Static Standing Chop Pattern

Research Summary

 The chop pattern and progressions may be particularly effective for improving the synergistic recruitment (integration) of the anterior trunk musculature and the glute complex. This may also be referred to as integration of the 

The Brookbush Institute recommends that mobility issues are addressed prior to active techniques and that isolated activation techniques (e.g. 

) precede core integration techniques, such as the chop pattern. However, based on the research available, integrating the chop pattern into an exercise intervention is likely to be effective for general strengthening and stabilization of the lumbar spine, pelvis, and hip.

 Trunk rotation exercise may result in the same trunk ROM as throwing, and resisting the upper extremity in a standing position will result in sufficient recruitment of trunk musculature to increase strength and hypertrophy. Further, the activity of superficial trunk musculature increases in a direction-specific manner, but the activity of deep stabilizers is not direction-specific.

 Research studies have demonstrated that the chop pattern is sensitive enough to demonstrate differences in core performance between fit individuals, reliable enough to consistently determine 1 - 20 repetition maximums, has demonstrated good test/re-test reliability, and is moderately correlated with 

 endurance but not lumbar extensor endurance (Biering-Sørensen test).

Chop patterns are likely most effective when incorporated into a conventional routine for additional balance, strength, and/or power, and may not result in additional benefits for the rehabilitation of lower back dysfunction.

 Research Summary

Motor Behavior and Recommendations

The hip flexor complex and abdominial muscles, part of the anterior oblique subsystem

Rotation & Assessment

Outcome

Research Review

Progressions and Form

 Half-kneeling, to standing, to single leg

 Floor to balance pads, to balance disks or balance boards

Half kneeling chop pattern on an unstable surface

Staggered-stance standing chop pattern unstable on an unstable surface

Single-leg standing chop pattern on an unstable surface

Progression from bands or cables to bar anchored on one side.

Optimal form for any exercise should be modeled with the intent of reducing signs that have been correlated with an increased risk of future pain and/or injury (e.g. absence of forward head, knees bow in, etc.). Generally, this results in cues that focus on the alignment of joints.

Neutral lumbar spine with abdominal drawing-in maneuver (ADIM)

Cueing a posterior pelvic tilt may be appropriate

The axe chop is a complicated exercise that is likely more appropriate for the experienced exerciser. Most progressions of the chop pattern are performed with intent of maintaining a static lumbopelvic hip complex while resisting the rotational force created by the resistance. The instructor should carefully monitor the patient/client to ensure the transverse abdominis and 

 remain engaged. Progression is appropriate when optimal form can be maintained throughout the entirety of the set. In dynamic, standing variations it is important to cue pushing through the pivot foot to reinforce triple extension mechanics. Do not allow the athlete to pivot off the ball of the foot (metatarsal heads) onto the tips of the toes, rendering the pivot leg powerless to produce force. Dynamic progressions of a chop are great strengthening exercises that may prepare individuals for explosive variations of the chop progression.

Dr. Brent Brookbush demonstrating a single-leg chop progression

Kneeling Chop Pattern

Standing Static Chop

Single-leg Chop Pattern

Dynamic Chop Pattern

Power Chop (Medicine Ball Smash)

Crunch and Catch (Power Exercise Regression)

Videos

Ng, J. K. F., Richardson, C. A., Parnianpour, M., & Kippers, V. (2002). Fatigue-related changes in torque output and electromyographic parameters of trunk muscles during isometric axial rotation exertion: an investigation in patients with back pain and in healthy subjects. 

Cholewicki, J., Silfies, S., Shah, R., Greene, H., Reeves, N. Alvi, K., Goldberg, B. (2005). Delayed trunk muscle reflex responses increase the risk of low back injuries. Spine. 30(23), 2614-2620

Larsen, L. H., Hirata, R. P., & Graven-Nielsen, T. (2016). Effects of unilateral and bilateral experimental low-back pain on trunk muscle activity during stair walking in healthy and recurrent low-back pain patients. In 

O'Sullivan, P., Twomey, L., Allison, G., Sinclair, J., Miller, K., & Knox, J. (1997). Altered patterns of abdominal muscle activation in patients with chronic low back pain. 

O’sullivan, P. B., Grahamslaw, K. M., Kendell, M., Lapenskie, S. C., Möller, N. E., & Richards, K. V. (2002). The effect of different standing and sitting postures on trunk muscle activity in a pain-free population. 

Fujitani, R., Jiromaru, T., Kida, N., & Nomura, T. (2017). Effect of standing postural deviations on trunk and hip muscle activity. 

Granata, K. P., Slota, G. P., & Wilson, S. E. (2004). Influence of fatigue in neuromuscular control of spinal stability. 

Lehman, G. J., Hoda, W., & Oliver, S. (2005). Trunk muscle activity during bridging exercises on and off a swissball. 

Ng, J. K. F., Richardson, C. A., Parnianpour, M., & Kippers, V. (2002). EMG activity of trunk muscles and torque output during isometric axial rotation exertion: a comparison between back pain patients and matched controls. 

Lumbo Pelvic Hip Complex Dysfunction (LPHCD)

. BrookbushInstitute.com. https://brookbushinstitute.com/article/lumbo-pelvic-hip-complex-dysfunction-lphcd/

. BrookbushInstitute.com. BrookbushInstitute.com. https://brookbushinstitute.com/article/lower-leg-dysfunction/

Feeney, D. F., Capobianco, R. A., Montgomery, J. R., Morreale, J., Grabowski, A. M., & Enoka, R. M. (2018). Individuals with sacroiliac joint dysfunction display asymmetrical gait and a depressed synergy between muscles providing sacroiliac joint force closure when walking. 

Journal of Electromyography and Kinesiology

Franettovich, S. M., Honeywill, C. O. N. O. R., Wyndow, N., Crossley, K. M., & Creaby, M. W. (2014). Neuromotor control of gluteal muscles in runners with achilles tendinopathy. 

Medicine and science in sports and exercise

Noehren, B., Scholz, J., Davis, I. (2011) The effects of real-time gait retraining on hip kinematics, pain, and function in subjects with patellofemoral pain syndrome. Br Journal of Sports Medicine. 45:691-696

Ireland, ML., Wilson, JD., Ballantyne, BT., Davis, IM. (2003). Hip Strength in Females With and Without Patellofemoral Pain. J Orthop Sports Phys Ther 2003. 33: 671-676

Hungerford, B., Gilleard, W., Hodges, P. (2003) Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14), 1593-1600

Grimaldi, A., Richardson, C., Stanton, W., Durbridge, G., Donnelly, W., & Hides, J. (2009). The association between degenerative hip joint pathology and size of the gluteus medius, gluteus minimus and piriformis muscles. 

Cooper, N., Scavo, K., Strickland, K., Tipayamongkol, N., Nicholson, J., Bewyer, D., Sluka, K. Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. J Euro Spine. 26 May 2015

Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. 

Mauntel, T., Begalle, R., Cram, T., Frank, B., Hirth, C., Blackburn, T., & Padua, D. (2013). The effects of lower extremity muscle activation and passive range of motion on single leg squat performance. 

Journal Of Strength And Conditioning Research / National Strength & Conditioning Association

Smith, J. A., Popovich, J. M., & Kulig, K. (2014). The influence of hip strength on lower limb, pelvis, and trunk kinematics and coordination patterns during walking and hopping in healthy women. 

Journal of Orthopaedic & Sports Physical Therapy

Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013) 

Teng, H. and Powers, C. (2016) Hip Extensor Strength, Trunk Posture, and Use of the Knee-Extensor Muscles During Running. 

Bell, D. R., Padua, D. A., & Clark, M. A. (2008). Muscle strength and flexibility characteristics of people displaying excessive medial knee displacement. 

Archives of physical medicine and rehabilitation

Snyder, K. R., Earl, J. E., O’Connor, K. M., & Ebersole, K. T. (2009). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running. 

Ramskov, D., Barton, C., Nielsen, R. O., & Rasmussen, S. (2015). High Eccentric Hip Abduction Strength Reduces the Risk of Developing Patellofemoral Pain Among Novice Runners Initiating a Self-Structured Running Program: A 1-Year Observational Study. 

journal of orthopaedic & sports physical therapy

Voight, M. L., Hoogenboom, B. J., & Cook, G. (2008). The chop and lift reconsidered: integrating neuromuscular principles into orthopedic and sports rehabilitation. 

North American Journal of Sports Physical Therapy: NAJSPT

Holman, P. How To Use The Chop And Lift Patterns To Enhance Core Performance.

McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. 

Mendrin, N., Lynn, S. K., Griffith-Merritt, H. K., & Noffal, G. J. (2016). Progressions of isometric core training. 

Tarnanen, S. (2014). Rehabilitation after lumbar spine fusion: development of an exercise program. 

Studies in sport, physical education and health

Athletic body in balance: Optimal movement skills and conditioning for performance

Stodden, D. F., Campbell, B. M., & Moyer, T. M. (2008). Comparison of trunk kinematics in trunk training exercises and throwing. 

The Journal of Strength & Conditioning Research

Pope MH, Andersson GB, Broman H, Svensson M, Zetterberg C. Electromyographic studies of the lumbar trunk musculature during the development of axial torques. J Orthop Res 4: 288–297, 1986.

Tarnanen, S. P., Ylinen, J. J., Siekkinen, K. M., Mälkiä, E. A., Kautiainen, H. J., & Häkkinen, A. H. (2008). Effect of isometric upper-extremity exercises on the activation of core stabilizing muscles. 

Kim, Y., Kim, J., & Yoon, B. (2015). Intensive unilateral core training improves trunk stability without preference for trunk left or right rotation. 

Journal of Back and Musculoskeletal Rehabilitation

ZEMKOVÁ, E. (2015). Assessment of core performance in athletes. 

Zemková, E., Cepková, A., Uvacek, M., & Šooš, L. U. (2017). A novel method for assessing muscle power during the standing cable wood chop exercise. The Journal of Strength & Conditioning Research, 31(8), 2246-2254.

Palmer, T. G., & Uhl, T. L. (2011). Interday reliability of peak muscular power outputs on an isotonic dynamometer and assessment of active trunk control using the chop and lift tests. 

Ab Razak, R., Mea, K. K., Hussain, R. N. J. R., Kassim, N. A. M., & Othman, N. (2018). The effect of hand grip strength and trunk rotation strength on throwing ball velocity. 

Malaysian Journal of Movement, Health & Exercise

Ali, F. M. H., Abd-Elaziz, A., & Ismail, S. M. (2016). Efficacy of trunk rotation exercises on balance in elderly. 

International Journal of Therapies and Rehabilitation Research

Imai, A., Kaneoka, K., Okubo, Y., & Shiraki, H. (2014). Comparison of the immediate effect of different types of trunk exercise on the star excursion balance test in male adolescent soccer players. 

International journal of sports physical therapy

Tarnanen, S., Neva, M. H., Dekker, J., Häkkinen, K., Vihtonen, K., Pekkanen, L., & Häkkinen, A. (2012). Randomized controlled trial of postoperative exercise rehabilitation program after lumbar spine fusion: study protocol. 

Ilves, O., Häkkinen, A., Dekker, J., Wahlman, M., Tarnanen, S., Pekkanen, L., … & Neva, M. (2017). Effectiveness of postoperative home-exercise compared with usual care on kinesiophobia and physical activity in spondylolisthesis: A randomized controlled trial. 

Bibliography

Questions, comments, and criticisms are welcomed and encouraged – Brent@b2cfitness.com

Wood Chop Exercise and Progressions

Related Courses:

Course Description: Wood Chop Exercise Progressions

Study Guide: Wood Chop Exercise and Progression

Introduction

Research Summary

Research Review
3 Sub Sections

Progressions and Form

Videos
6 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Wood Chop Exercise and Progressions

Related Courses:

Course Description: Wood Chop Exercise Progressions

Study Guide: Wood Chop Exercise and Progression

Introduction

Research Summary

Research Review3 Sub Sections

Progressions and Form

Videos6 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Research Review
3 Sub Sections

Videos
6 Sub Sections