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Plate Woodchopper

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding one weight plate in both hands beside one hip. You lift the plate diagonally up and across your body, then lower it back to the hip with control.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall holding a round weight plate in both hands at waist level beside her left hip.

    Step 1 of 3

    Stand with your feet shoulder width apart, holding the weight plate in both hands at waist level beside your left hip.

  2. The same woman with the weight plate lifted diagonally up and across her body to above her right shoulder.

    Step 2 of 3

    Lift the plate diagonally across your body from your left hip up to your right shoulder.

  3. A woman standing tall holding a round weight plate in both hands at waist level beside her left hip.

    Step 3 of 3

    Stand with your feet shoulder width apart, holding the weight plate in both hands at waist level beside your left hip.

Safety Information

Choose a plate light enough to hold with both hands and control through the whole diagonal, because the plate travels overhead-height beside the head. If you have a shoulder, neck, back or hip problem, ask a physical therapist or physician before attempting this exercise, because it lifts a loaded plate across the body with the trunk turning. Stop and lower the plate under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.