Featured Exercise of the Month – Wood Chop

One of my favorite exercises is a Wood Chop with the RIP Trainer.  I demonstrated it on my Instagram on Friday the 19th of February 2021, so you can also check it out and follow me at jackiewright239.

This exercise trains the entire body, which is why I refer to it as a Nose to Toes Core exercise.  You also train in both the frontal and transverse planes and it is an excellent training exercise for just about any sport, but particularly golf, tennis or any racquet sport, baseball, etc.  And it is terrific for our everyday lives which are anything but linear!

Perform 1-3 sets of 8-12 repetitions, on two-three non-consecutive days/week.  If you do not have access to a RIP Trainer (we have two at MLF), then you may substitute a cable/pulley system such as our Matrix Functional Trainers.  However, keep the load light.  You want to concentrate on mobility, particularly at the hip joint rather than pure strength.


  • Attach the RIP Trainer carabineer to a solid anchor at a baseboard and make sure you thread it through and then reattach the end via the carabineer to the RIP Trainer itself.
  • You should have one free end to work with and always make certain that the RIP Trainer is tightened through the center as it is two pieces.
  • Move away from the anchor point until the rope is completely taut and you ensure the bar is positioned lengthwise.
  • Place the inside hand supine (face up) well down the bar relatively close to that end which is the end closest to the anchor point.
  • Place the outside hand prone (face down) well down the bar relatively close to that end which is the opposite end from the anchor point.
  • Stand with the feet more than shoulder distance apart, shoulders/hips/knees/toes all facing the same direction and your entire body is positioned 90 degrees from the anchor point.
  • Initiate the movement pattern from the side closest to the anchor point, pulling the bar upward and then on a diagonal across the body keeping the arms extended.  As you do so, rotate the hip closest to the anchor point and pivot off that foot to allow the body to move smoothly through the chopping action.
  • Complete the movement pattern when the bar is as far up and over as you can manage.
  • Then, with control, return to the beginning position and as you do, pivot off the front foot and rotate the front hip.
  • You may add a dynamic, power action with this wood chop but master the fundamental movement pattern first.

Leave a Comment