Balance Trainer Wood Choppers
Balance Trainer Wood Choppers are a functional core exercise performed standing on an unstable surface while rotating a weight diagonally across the body. This movement targets the obliques and deep stabilizers, enhancing both rotational power and total-body balance.
Since this exercise demands high neural drive for balance, the AI analyzes your HRV and sleep data to ensure your central nervous system is recovered enough for stability work. If your lower back recovery status is low from previous training, the app may suggest a floor-based regression to avoid strain. Furthermore, by tracking RPE versus weight, the system learns your specific stability threshold to prevent you from using loads that might compromise your safety.
Form Cues
- Stand centered on the dome with feet shoulder-width apart
- Brace your core tightly before initiating the rotation
- Pivot your back foot to allow full hip rotation
- Follow the weight with your eyes to maintain spinal alignment
- Exhale forcefully as you chop diagonally across your body
- Don't let your knees collapse inward
- Don't round your lower back during the downward chop
- Don't rely on momentum to swing the weight
- Don't lock your knees completely straight
- Don't stand with feet too close together
Common Mistakes
- Rushing the movement speed
- Rounding the lumbar spine
- Insufficient foot pivoting
- Using arms instead of core rotation
- Poor foot placement on the dome
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and core aesthetics. By performing the chop on an unstable surface, you significantly increase recruitment of the transverse abdominis and deep spinal stabilizers, while the anterior deltoids assist in controlling the weight path.
Primary
Secondary
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