Wood Chop with the RIP Trainer


The low-to-high wood chop performed with the RIP Trainer is an excellent total body, compound exercise.  Every inch of your nose to toes core is addressed and it is an amazing addition to training for any sport which requires a bat, stick, club or racquet.  Perform 1-3 sets of 8-12 repetitions of this exercise, two to three non-consecutive days/week.

 *A good method of encouraging success is to practice the movement pattern without the RIP Trainer, master it and then add the Rip Trainer into the next progression.

 **This exercise may be contraindicated for those with some serious spinal issues.  Discuss this with your trainer first before attempting it if that is the case.

 *** When performed in the explosive manner suggested, your heart rate will fly and you may become winded—a good outcome!

****As always, prior to beginning any exercise program, please consult your physician.

Wood Chop – RIP Trainer – Affix the RIP Trainer (a TRX product) with a large carabineer to a low anchor point along the baseboard with one end free (i.e., you must thread the RIP Trainer carabineer through the anchor carabineer and secure it to that carabineer).  Follow the manufacturer’s guidance for use.

  1. Make sure that the RIP Trainer is not rubbing against an abrasive surface and that you are far enough away from the anchor point to create significant tension on the cord (i.e., the sheath covers a cord).
  2. Standing facing 90 degrees from the anchor point with the shoulders/hips/knee and toes all facing the same direction, holding the bar with the hand closest to the anchor point palm up and the one furthest palm down with the hands more than shoulder distance apart and the RIP Trainer cord relatively taut.
  3. Pull the bar up and over on a diagonal line of pull as though slapping a lacrosse net as you internally rotate the inside hip and allow that foot to pivot as the hip internally rotates lifting the bar up on a diagonal line from low to high, straight line of pull.
  4. Then, as you bring the bar back down toward the anchor point, allow the outside hip to internally rotate and allow that foot to pivot with the hip.  This is a smooth, fluid movement pattern and the hips MUST move to avoid torsion of the spine!  Then, perform on the opposite side.  *Trains the entire nose to toes core. **Note this should be a relatively explosive, yet controlled movement pattern.

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