![]() ![]() This longer lever increases the loading on the spine, requiring the core muscles to work harder Step 6 Step 5Įxercise Progression: Repeat the same movement, but extend your arms at the elbow and maintain this arm position throughout the wood chop movements. Repeat the movement in the opposite direction with your opposite leg forward. Hold this end position briefly before returning to your starting position. Keep the medicine ball relatively close to your body. Do not rotate your head, chest, torso or hips, and keep them facing forward. Movement: Slowly, rotate your arms down and across your body to the right, to an end point where the medicine ball is positioned near your right hip (performing a wood chop movement). Your head, chest and hips should remain facing forward at all times throughout this exercise stage. Stage One Starting Position (illustrated): Slowly rotate your arms with the medicine ball to the left, to a starting position high and behind you, but do not rotate your head, chest or torso. Depress and retract your scapulae (pull your shoulder down and back) without arching your low back Step 3 Contract your abdominal / core muscles to stiffen your torso, holding it vertical to the floor. Hold a medicine in both hands, keeping the ball relatively close to the your body. Stand in a split-stance position with your left foot forward. Stage 1: Spiral rotation of the arms Stage 2: Spiral rotation of the arms with hip rotation and flexion (bending) Stage 3: Full wood chop with spiral rotation of the arms, hip and torso, and hip flexion (bending). Namely, using a weighted sledgehammer to lunge back, squat, and hit a giant tire repeatedly.The wood chop is a functional, yet advanced movement that needs to be learned in three stages. If you're not the woodsy kind but are still eager to show off your strength and feel macho while doing so, then you can recreate similar rotational power and swing movements in a tire sledgehammer workout. Some of the exercises that Cogar uses to compliment his natural strength and stature in chopping events include squats to build power in the lower body, planks for core strength, and cable rotational chops to help him in his swing. It’s 50 percent training with all the disciplines, 50 percent work in the gym." What you do in conjunction with your typical training is what makes a difference. " I use a workout routine to build myself up and be a little more athletic. "You have to have a little bit of that natural strength, absolutely, but you can only do so much naturally," Cogar told Men's Health. Not only is this kind of lumberjack activity a fun way to mix up your fitness routine, it's also a burgeoning sport in its own right, with lumberjack athletes like Matt Cogar who show off their physical prowess by participating in the STIHL Timbersports Series. Anytime you can mix your workout into your daily tasks, I call that a win." "It's not just a great workout that hones my rotational power-it's also a meditative task that allows me to chart my progress in real time as a bunch of stumps and limbs becomes a neatly stacked pile of firewood. "I love chopping wood," says Men's Health fitness editor Brett Williams. ![]()
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