Kettlebell Woodchop
Holding one kettlebell in both hands, chop it diagonally from above one shoulder down to the outside of the opposite knee. Trains rotation through the trunk and hips, as in throwing or swinging a bat.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Transverse Abdominis
- Front Delts
- Glutes (Gluteus Maximus)
- Quadriceps
- Sets
- 3
- Reps
- 8–12 each side
- Rest
- 60s
How to perform
Starting position
Stand with feet wider than the shoulders, holding a kettlebell by the horns with both hands.
Raise the kettlebell above one shoulder, rotating the torso and pivoting on the back foot.
Chop it diagonally down across the body toward the outside of the opposite knee, bending the knees as you go.
Let the hips and back foot turn with the chop.
Return along the same path with control. Finish the set, then switch sides.
Breathing: Inhale as you lift, exhale sharply as you chop.
Coaching tips
Turn from the hips, not just the arms
Arms stay long
Control the way back up
Common mistakes
Rounding the back at the bottom
Using only the arms
Feet stuck flat so the knees twist
Safety notes
Start light and smooth before adding speed.
Pivot the back foot so the twist doesn't land on the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.