Standing Cable Wood Chop

طريقة الأداء

1. 01Connect a standard handle to a tower, and move the cable to the highest pulley position.
2. 02With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
3. 03With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
4. 04In one motion, pull the handle down and across your body to your front knee while rotating your torso.
5. 05Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
6. 06Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
7. 07Repeat to failure.
8. 08Then, reposition and repeat the same series of movements on the opposite side.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.