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Core · Intermediate

Band Split Stance Wood Chop

Split-stance high-to-low band chop for controlled trunk rotation and oblique strength.

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Band Split Stance Wood Chop demonstration

Exercise overview

Training details

CoreObliquesShoulders

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely above shoulder height and take a split stance sideways to the anchor.
  2. 02Hold the band with both hands near the shoulder closest to the anchor and brace your trunk.
  3. 03Pull your hands diagonally down and across your body toward the opposite hip or outside thigh.
  4. 04Allow your upper back and hips to rotate together while keeping your feet planted and your front knee aligned.
  5. 05Return your hands to the high starting position slowly, complete the prescribed repetitions, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand High to Low ChopRelated variationBand Split Stance Low to High ChopRelated variationBand Lateral Lunge to High to Low ChopRelated variationBand Half Kneeling Rotational Lift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Split Stance Wood ChopComparable substituteCable Wood ChopComparable substituteCable Split Stance Rotational Lift

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