Hope this helps clear up any confusion or at least was beneficial in some way. Its about the contraction not the weight.Īlso don't forget that the other function of your obliques is not only rotation but also lateral trunk flexion (facing forward, bending your body sideways) so if you want to train your obliques completely, you should be doing exercises with rotation (i.e wood-chops) and exercises with lateral flexion (i.e dumbbell side bends) Drop the weight and do each rep slowly and focus on going through full range of motion and contracting your abs as hard as possible at the end of each rep. Pause, then return back to starting position. Brace your core, and pull the handle down across your body to the opposite hip. Grab the handle with both hands, keeping your elbows bent and shoulders back. If you don't feel stable while doing one or the other, it means you don't have control of the weight. Wood Chopper Exercise GifRaise your arms diagonally in front of your body to the upper right. Kneel with your knees shoulder-width apart next to an adjustable cable machine with a D-handle at the high setting. After the first day I immediately noticed how sore I was in my obliques. I did low to high wood-chops exclusively until I took anatomy in college and then I started to switch it up. So what I recommend is that you try rotating all 3 of them into your routine because each different movement stresses your obliques/core differently (High-to-low, low-to-high, and neutral). Keep 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. So whats happens during trunk rotation (twisting your torso) is that your internal obliques contract on one side of your body while the external oblique contracts on the other side. If you look at the actually anatomy of them, you'll notice that the muscle fibers run perpendicular to each other. The reason I say both is because technically you have 2 oblique muscles, your internal and external obliques. Link (I don't care much for the info on the website, I just want you to see the picture) Short answer: You should be incorporating all of them into your routine.
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