Core · Level 2
Diagonal woodchop
High-to-low diagonal movement across the body, rotating from the hips.
- Suggested dose
- 3 × 10 rep per side · 45s rest
- Equipment
- Resistance band · or · Dumbbells · or · Kettlebell · or · Medicine ball · or · Weight plate
- Works
- Obliques, Abs, Glutes
- Pattern
- Rotation
How to do it
- Feet slightly wider than shoulders. Hands together up to one side.
- Bring your hands diagonally toward the opposite knee rotating hips and torso.
- Pivot the back foot. Return under control.
Key points
- Rotate from the hips, not just the arms
- Long spine
Common mistakes
- Flexing the back under load
- Speed without control
Why it helps your tennis
The diagonal pattern of forehand and backhand: a trunk that accelerates and brakes.
Source: Complete Conditioning for Tennis, ch. 8 (rotational chop)
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Shadow swingsForehands, backhands and serves without a ball, with movement beforehand.