Reverse Woodchop Exercise


The Reverse Woodchop Exercise is great for increasing and maintaining rotational mobility in your core.

The Reverse Woodchop Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.


This exercise requires a medicine ball.

This is a not a dedicated strength training exercise, so use a moderate weight makes the movement challenging, but enables you to maintain full control and complete all of your repetitions (reps) with proper form.

Quality of movement is much more important than how heavy a ball you are lifting.

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


Figure 1.  Reverse 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.
  • Reach down with the ball away from your body, outside your left thigh just above the knee.
  • Slowly lift the ball diagonally up, rotating your torso and reaching overhead to your right.
  • Slowly 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.  Keep your shoulder blades pulled down and back throughout.

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


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


You May Also Like

Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!

There are a number of other golf-specific mobility exercises in the Golf Loopy Train like a Champion System.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

Share the knowledge!