How to Do Cable Woodchop Squat and Pivot
The cable woodchop squat and pivot should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the cable woodchop squat and pivot.
Beginning Cable Woodchop Squat and Pivot
1. Maintain a visual gaze towards the horizon (straight ahead) and good stability throughout the belly.
2. Begin with a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
Cable Woodchop Squat and Pivot Movement
1. This is a movement that mimics the reverse wood chop with an active foot pattern.
2. Start with the feet shoulder width apart and toes slightly pointing out in a full squat position.
3. Perform a reverse wood chop pattern (for description see reverse wood chop in the exercise library).
4. As you return to start position, the outside leg (the one furthest to the stack of weights) steps in and pivots, which is followed by the inside leg pivoting and stepping out. In essence, you turn and face the opposite direction (as shown).
5. Continue with this pattern (one rep, turn, one rep, turn etc).
Cable Woodchop Squat and Pivot Benefits
The transverse abdominis and oblique muscles are targeted by the cable woodchop. These muscles allow you to rotate at the waist and hit a bat or racket with your entire body weight rather than simply your arms. The woodchop also works your back, shoulders, and legs muscles.
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