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Waist · Weighted
Plate Wood Chopper
Plate Wood Chopper is an intermediate compound strength exercise that works the abs (waist), with the abdominals, shoulders and quadriceps assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques
Secondary muscles
- Abdominals
- Shoulders
- Quadriceps
How to do Plate Wood Chopper
- Stand with your feet wider than shoulder-width, holding a weight plate with both hands.
- Start with the plate above one shoulder, arms extended.
- Rotate and squat slightly as you bring the plate diagonally down across your body to the outside of the opposite knee.
- Reverse the movement back up to the starting position, then switch sides after the set.
Form tips
- Pivot your feet to protect your lower back.
- Keep your back flat as you reach down.
Plate Wood Chopper alternatives
More abs exercises
Plate Wood Chopper FAQ
What muscles does Plate Wood Chopper work?
Plate Wood Chopper mainly works the abs in the waist. The abdominals, shoulders and quadriceps work as secondary muscles.
What equipment do you need for Plate Wood Chopper?
You need a weighted.
How many sets and reps of Plate Wood Chopper should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Wood Chopper good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Plate Wood Chopper burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Wood Chopper?
Other exercises for the abs include Dumbbell Kneeling Wood Chopper, Dumbbell Half Kneeling Wood Chopper, Med Ball Half Kneeling Wood Choppers and Suspension Trainer With Grips Reverse Ab Rollout.
For developers
Use Plate Wood Chopper in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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