In running, there is a constant tension between movement and resistance, explains Dane Miklaus, C.S.C.S., founder of Nutrition - Weight Loss in Irvine, California. “When you take a step, your rear foot works on propulsion, while your lead foot prepares to land, decelerate you, and transition momentum back up your body to propel again,” he tells Runner’s World. “Your entire kinetic chain [the interconnected muscles, nerves, and other structural components of your running body] is recruited into this dance between force and anti-force that requires muscles, ligaments, and tendons to all find the rhythm together.”
The best way to “rehearse” the body for this dance—to prevent injury and optimize performance—is through strength-training movements that employ multiple movement patterns, like the woodchop exercise.
“The woodchop has this awesome dynamic that forces you through acceleration and deceleration, flexion and extension, rotation and anti-rotation—all at the same time,” Miklaus says. “This makes for a stronger runner, with more stability and overall running efficiency.”
Plus, woodchop exercises can be done with a variety of different types of equipment, including resistance bands, dumbbells, and medicine balls. They can also be easily scaled for difficulty. To make any version of a standing woodchop exercise more challenging, decrease your level of stability by performing it in a kneeling position. Want to up the ante even more? Try it in a half-kneeling position.
What Is Active Stretching: Pick a woodchop exercise variation to incorporate into your existing strength-training workout. Perform the exercise for 45 seconds, then rest for 15 seconds. Complete 3 to 5 sets.
Each move is demonstrated by trainer Cassie Nitz in the video above so you can master the proper form. You will need a dumbbell, medicine ball, or resistance band with handles.
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Resistance Band Woodchop
Stand with your feet hip-width so that your right side is facing a resistance band anchored to a wall at about knee height. Bend knees slightly as you grab handle with both hands and bring it below right hip. Keep arms straight as you swing handle across your body to above left shoulder, pivoting on the ball of right foot and straightening legs. Swing handle back to below right hip and bend knees slightly. Continue for the allotted amount of time, then repeat on the opposite side.
Reverse Resistance Band Woodchop
Stand with your feet hip-width apart so that your right side is facing a resistance band anchored to a wall about a foot above your head. Grab handle with both hands and bring it above right shoulder. Keep arms straight as you swing handle across your body to below left hip, pivoting on the ball of right foot and bending knees slightly. Swing handle back to above right shoulder and straighten legs. Continue for the allotted amount of time, then repeat on the opposite side.
Medicine Ball Woodchop
Stand with your feet hip-width apart, knees slightly bent, and hold a medicine ball with both hands below left hip. Keep arms straight as you swing ball across your body to above right shoulder, straightening legs and pivoting on ball of left foot. Swing ball back to below left hip, bending knees slightly. Continue for the allotted amount of time, then repeat on the opposite side.
Dumbbell Woodchop
Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell with both hands below left hip. Keep arms straight as you swing dumbbell across your body to above right shoulder, straightening legs and pivoting on ball of left foot. Swing dumbbell back to below left hip, bending knees slightly. Continue for the allotted amount of time, then repeat on the opposite side.
