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Resistance Band Standing Wood Chop
A rotational resistance band exercise that targets obliques and core to build rotational strength and stability; enhances functional power for sports like golf or tennis.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes, Quads
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
10/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis, Rectus Abdominis
Shoulders
7/10Anterior Delts, Medial Delts
Lats
6/10Glutes
5/10Glute Max
Quads
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor resistance band high to a sturdy point. Stand sideways, feet shoulder-width, grasp band with both hands extended toward anchor.
- Engage core and bend knees slightly.
- Rotate torso and hips away from anchor, pulling band diagonally across body to opposite hip.
- Keep arms straight but not locked, drive from core.
- Pivot back foot naturally.
- Slowly return to start, resisting band's pull.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive from core
- Rotate hips with torso
- Keep arms extended
- Maintain neutral spine
- Resist on return
Breathing
Inhale during return to start; exhale forcefully during the chop.
Tempo
2-0-2
Range of Motion
From hands above near shoulder to opposite hip, full torso rotation without spine twist beyond neutral.
Safety
Safety Notes
- Secure anchor firmly
- Inspect band for damage
- Start with light resistance
- Avoid if acute back injury
- Consult professional for bone loss issues
Spotting
No spotter needed; use stable anchor and control movement.
Common Mistakes
- Using momentum instead of control
- Rounding back during rotation
- Fixed hips, no torso turn
- Arms pulling instead of core leading
- Snapping band back quickly
When to Avoid
- Acute back pain
- Shoulder impingement
- Recent spinal injury
Flexibility Needed
- Adequate hip rotation
- Shoulder flexion to 180 degrees
- Thoracic spine mobility
Build Up First
- Basic core bracing
- Familiarity with rotational patterns
Also known as
Banded Standing Wood Chopper, Resistance Band Rotational Chop, Standing Band Woodcutter
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