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Core & abs

Chop and lift workout: from resisting a twist to cable wood chops

For anyone who wants to train turning, for sport or everyday life, after the basics of core work. Each block builds on the last: hold still against the cable, then turn with it, low to high and then high to low. Keep every turn smooth, from your hips and upper back, and add range before speed and speed before weight. You need a cable machine, or a resistance band anchored high and low. Twice or three times a week, with a day between; no trial has tested a chop programme, so the doses are our starting point.

30 minIntermediate9 movesA band · An anchor point · A cable machine · A dumbbell · A kettlebellBack · Abs · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Thoracic rotation6 each side
    Beginner · 3D demoHips still; turn your ribs, slowlyEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book6 each side
    Beginner · Back, Chest, Shoulders · 3D demoPause 2 s at the endHarder: Thoracic rotation
  3. Standing spiral reach5 to 8 slow reps each side
    Beginner · Abs, Back, Shoulders · 3D demoThe chop's diagonal, with no weightEasier: Thoracic rotationHarder: World's greatest stretch

Hold steady

2 rounds · Rest 30 to 45 s between moves

  1. Half-kneeling Pallof press8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoPress out, hold 2 s, and don't let it turn youHarder: Pallof press
  2. Side plank20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom your knees to startEasier: Knee side plankHarder: Side plank with leg lift

Turn

3 rounds · Rest 45 to 90 s between sets; 2 rounds in your first two weeks

  1. Cable press and rotation8 each side
    Intermediate · Abs, Shoulders, Chest · 3D demoLight; turn and return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop
  2. Standing cable lift8 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoPulley low; rise and turn together, arms longEasier: Standing trunk rotation with a ball
  3. Cable wood chop8 to 12 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoPulley high; chest, stomach and hips turn together and your back foot pivots. Start at 8 and add reps before weightEasier: Standing trunk rotation with a ball

Carry

Rest 60 s between walks

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoOne weight; walk tall without leaningEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down (optional)

  1. Thoracic rotation6 each side
    Beginner · 3D demoSlow, moving with your breathEasier: Side-lying open bookHarder: World's greatest stretch

Tips

  • Two or three times a week, on days apart. Move on to the turning block only when the Pallof presses stay square for every rep.
  • Turn from your hips and upper back: your chest and stomach move together, your back foot pivots, and your arms stay long.
  • Range, then speed, then weight. Start light and slow, return slowly, and stop each set while every rep is still smooth, 2 or 3 short of failure.
  • No cable? Anchor a band high in a door for the chop and low for the lift; stepping further away makes it harder.
  • If twisting brings on back pain or pain down a leg, do the warm-up and the hold-steady block only, and see our back pain when twisting guide.
  • With osteoporosis, keep turns smooth, comfortable and light; after a spinal fracture, ask a physiotherapist first. After tummy surgery or with a stoma, build up through easier core levels first and stop if you notice doming or bulging.
  • Pregnant, or in the first months after a birth: do the hold-steady block only, standing if kneeling is uncomfortable, and follow our pregnancy or diastasis recti guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the chop and lift workout: from resisting a twist to cable wood chops take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A cable machine, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.