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Twist Turn Chop

Step by step instructions, muscle activation and variants for the Twist Turn Chop.

MediumCoreObliques

About this exercise

The Twist Turn Chop is a dynamic rotational bodyweight exercise that combines a torso twist, a pivot turn, and a downward chopping motion to engage the obliques, core, and upper body in an athletic, multi-planar movement. It develops rotational power and coordination, making it effective for sports conditioning and functional fitness.

How to Perform

  • Stand with feet shoulder-width apart, knees slightly bent, and arms raised in front of you
  • Rotate your torso and pivot one foot to turn your body to one side
  • As you turn, swing both arms in a diagonal downward chopping motion toward the outside of the leading knee
  • Let your hips and shoulders rotate together, engaging the obliques
  • Reverse the movement, pivoting back to center and raising your arms
  • Continue into the chop on the opposite side
  • Keep your core braced and your movements fluid and controlled
  • Maintain a quick but stable rhythm throughout the set

Muscle Activation

Primary
CoreObliques
Secondary
QuadricepsFront shoulders

About the Twist Turn Chop

The Twist Turn Chop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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