Step by step instructions, muscle activation and variants for the Diagonal Pick and Carry (Woodchop).
The Diagonal Pick and Carry, also known as the Woodchop, is a functional rotational movement that trains the obliques and core by mimicking a diagonal lifting and carrying pattern. It challenges anti-rotation stability while developing rotational power through the entire torso and hips.
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The Diagonal Pick and Carry (Woodchop) 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.