Reverse Squatting Woodchop Exercise


The Reverse Squatting Woodchop Exercise is great for building rotational strength and mobility in your legs and core for a more powerful and efficient golf swing.

The Reverse Squatting Woodchop Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a medicine ball.

This is a strength training exercise, so use a weight makes the movement challenging, but enables you to maintain control and complete all of your repetitions (reps) with proper form.  The last couple of reps should be very difficult, but make sure that you can perform them properly.

If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.

See How Much Weight Should I Lift? for more information.


Figure 1.  Reverse Squatting Woodchop Exercise Video.



  • Start by standing, holding a medicine ball in front of you with both hands, your feel shoulder-width apart and your knees slightly bent.
  • Squat, dropping your hips back and down, as you reach down with the ball towards the outside your right ankle.
  • Stand up and rotate your torso to lift the ball diagonally, reaching overhead to your left.
  • Return to the starting position and repeat for the desired number of repetitions.
  • Repeat in the other direction.


Keep your chest up, your back straight and your abdominal muscles engaged.

You should feel it working your quadriceps, abdominal muscles, obliques and shoulders (deltoids).



There are a number of other chop exercises in the Golf Loopy Train like a Champion System, you can see them by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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