Toolbox Aid

May 2nd, 2023 6:38 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell skipping wood chop is a full-body exercise that involves a chopping motion with the arms while performing a skipping movement with the legs.

Stretch to do prior to exercise:

• Leg swings
• Trunk twists

Warmup to do prior to exercise:

• 5-10 minutes of light cardio such as jogging, jumping jacks, or skipping
• Perform a few sets of light-weight wood chop exercises to warm up the muscles

How to select the proper weight:

• Select a weight that is challenging but allows you to maintain proper form throughout the exercise
• A good starting point is 5-10 pounds for beginners and up to 20-30 pounds for more experienced individuals

Proper form:

1. Start in a standing position with your feet shoulder-width apart, holding a dumbbell with both hands at one end
2. Extend the dumbbell overhead, with your arms straight and your elbows slightly bent
3. As you bring the dumbbell down, pivot your left foot and rotate your torso to the left, bringing the dumbbell down diagonally across your body towards your left hip
4. As you raise the dumbbell up, jump off your left foot and bring your right foot forward, landing with your right foot in front of your left foot
5. Repeat the chopping motion with the dumbbell, pivoting your right foot and rotating your torso to the right
6. Continue alternating sides, performing a skipping motion with your legs and a wood chop motion with your arms

How to reduce difficulty:

• Use a lighter weight
• Reduce the speed of the skipping motion
• Perform the exercise without the skipping motion

How to increase difficulty:

• Use a heavier weight
• Increase the speed of the skipping motion
• Perform the exercise for a longer duration

Number of reps: Beginner: 10-12 reps per side Intermediate: 12-15 reps per side Advanced: 15-20 reps per side

Estimated time for exercise: 5-10 minutes