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Kettlebell Chop
A dynamic kettlebell exercise mimicking wood chopping that targets obliques, abs, and lats to build rotational power and core stability; ideal for athletic performance and functional strength.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Quads, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis
Lats
7/10Glutes
6/10Glute Max
Quads
5/10Rectus Femoris
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet wider than shoulder-width, knees slightly bent. Grasp kettlebell with both hands at one hip.
- Hinge at hips and pivot feet toward starting side.
- Explosively extend hips and knees to drive kettlebell diagonally upward across body.
- Rotate torso from hips, ending with kettlebell at opposite shoulder.
- Control descent back to starting position, reversing the path.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive from hips
- Brace core tight
- Rotate through torso
- Control the return
- Pivot feet naturally
Breathing
Inhale during descent; exhale forcefully as you chop upward while bracing core.
Tempo
2-0-1
Range of Motion
From outside hip level to opposite shoulder height, maintaining neutral spine throughout diagonal path.
Safety
Safety Notes
- Start with light weight to master form
- Maintain neutral spine to avoid back strain
- Ensure clear space to prevent hitting objects
- Stop if pain occurs in back or shoulders
- Warm up hips and core first
Spotting
No spotter needed; use lighter weight or cable alternative for beginners.
Common Mistakes
- Pulling with arms only
- Rounding lower back
- Jerky uncontrolled swings
- Excessive lower back twist
- Neglecting core brace
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip rotation
- Shoulder flexion to 150 degrees
- Thoracic spine mobility
Build Up First
- Master basic hip hinge
- Core bracing technique
- Familiarity with kettlebell grip
Also known as
Wood Chop, Woodman's Chop, Kettlebell Woodchop
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