Featured Exercise of the Month

August 2005 - The Cable Wood Chop

Client Model = Bobbie B.
Age = 65
Bobbie is an amazing woman that began weight training last year at the age of 64. She gives 100% at each session and proves that women at all ages can be strong and beautiful! It's never too late to get fit!
 

This exercise mimics the old-fashioned chore of chopping wood, something a modern woman doesn't have the opportunity to do very often! Done correctly, you will feel this exercise throughout your entire torso area which will help develop that svelte midsection in no time at all.

1) Set up between two high pulley cables like you're going to do cable crossovers. I prefer to use the Free Motion Cable Cross machine because the weights are adjustable in increments of 5 lbs instead of the 10 most cable stacks use. If you use the Free Motion machine, set the handles at position 3 if you are 5'7" or above, or position 4 if you are 5'7" and under. I usually start beginners at 25-30 lbs of weight.

2) Grasp a handle from just one stack with both hands. Your arms should be fully extended to the side closest to the stack and above the level of that shoulder (see Bobbie in photo #1 above).

3) Keeping your arms extended, use your ab muscles to pull down on the cable diagonally across your body toward the opposite hip as you bend your knee and shift your weight to the opposite foot. Try to keep both feet solidly on the floor. Execute the rotational move with force and power, not some lazy dazy girly pull! If you do it right you'll be stabilizing your spine using your transverse abdominus, and activating your internal and external obliques as you rotate.

4) Perform 15-20 reps then switch to the other side.

Have more questions? Need help?

We would be glad to help you! Simply contact us via our web site. Click here to contact us. Be sure to check our message boards often to see what's new and to interact with other Female Physique clientele and site visitors.