Cable Woodchop Half-Kneeling

Body region

• Core
• Shoulders

Equipment

• Cable Station

Technique

1. Set a cable pulley high with a single handle and kneel side-on to the stack on the knee nearer it, outside foot flat in front.
2. Grip the handle with both hands, arms extended up toward the pulley, torso tall.
3. Pull the handle diagonally down and across your body toward the outside hip, turning the torso while the hips stay square.
4. Return slowly to the start, then switch sides after your set.

Cues

• Keep the hips square and still; the rotation comes from the ribs.
• Squeeze the glute of the kneeling leg.
• Keep the arms long; they only transfer the pull.

Common mistakes

• Letting the hips twist with the chop.
• Leaning back at the start.
• Pulling with the arms instead of rotating.

Alternatives

• Cable Lift
• Standing Cable Rotation