BEGINNER: Chop Chop

This week's Beginner workout is called Chop Chop...because there's a lot of chopping going on. Wood chops are a functional core movement that matters in events, and more importantly, in regular life. A healthy core = a healthy body and back.

Rotational core strength matters just as much when you're hauling your kid into a shopping cart as it does passing a heavy bag off quickly to someone during an event. This is a fast workout that you may feel tomorrow.

This is also a great workout if you've had minor lower back (SI or sciatic) issues in the past. Often, we can "wake up" muscles that might not be working to their full potential with movements like this and it can alleviate discomfort.

This isn't going to get you ripped. Sorry. But it will definitely make you stronger.

To do a Ruck Wood Chop properly:

Start by standing with your feet shoulder-width apart and turned out slightly. Crouch until your thighs are parallel to the floor, keeping your back straight. Hold your ruck with both hands next to the outside of your right thigh.
Twist your torso to the side and lift your ruck up and across your body with straight arms. As you lift, straighten your legs and turn your torso so you end up facing the ruck, which is above your left shoulder. Rise onto your toes as you twist and lift. You should be using your core muscles to control the movement. Return to the starting position, reversing the twist and bringing the weight down as if chopping wood. Don’t rush; it’s all about control.

What other exercises do I need to know?

Rotational Ruck Deadlifts To begin, stand tall, core engaged, and have your ruck touching the side of your left foot on the ground. "Sit" and rotate into your hip. Grab your ruck with both hands, one on each side and deadlift your ruck to your waist. Then reverse the action and rotate into the opposite hip, coming to a complete stop on the other side. Focus on your glutes and hamstrings in this exercise.

THE WORK x 3

  • 12 x Ruck Wood Chops - Left
  • 12 x Ruck Walking Lunge
  • 12 x Rotational Ruck Deadlifts
  • 12 x Ruck Thrusters
  • 12 x Ruck Wood Chops - Right

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