Diagonal Pick And Carry Woodchop

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and knees slightly bent.
2. Rotate your torso to one side, hinging at the hips and bending the knees to reach both hands toward the outside of your ankle.
3. Keep your chest up and your weight distributed through your heels in this 'pick' position.

How to do it

1. Exhale and explosively drive through your legs, rotating your torso and swinging your arms diagonally across your body toward the opposite shoulder.
2. Pivot your trailing foot inward as you reach high, fully extending your hips and arms at the top of the movement.
3. Inhale as you control the descent, rotating back down to the starting position with a smooth, fluid tempo.
4. Complete all repetitions on one side before switching to the opposite side.

Form checklist

• Pivot the trailing foot to ensure your knee tracks with your toes during rotation.
• Keep your core braced and your spine neutral to avoid rounding the lower back when reaching down.
• Ensure the movement is driven by the hips and legs rather than just swinging the arms.
• Maintain a proud chest and keep your shoulders away from your ears throughout the movement.

Pro tips

• Focus on the 'push-pull' mechanic: push with the legs and pull with the obliques to generate maximum torque.
• Squeeze your glutes at the top of the movement to stabilize the pelvis and maximize power transfer from the floor.

Make it harder

• Increase the tempo of the upward 'chop' phase to emphasize explosive power and cardiovascular demand.
• Add a small hop at the top of the reach to increase the plyometric load on the calves and quads.

Frequently asked

What muscles does the diagonal pick and carry woodchop work?

The diagonal pick and carry woodchop primarily targets the erector spinae, glutes, hamstrings, obliques, and quadriceps, and also works the abs, deltoids, and hip flexors as secondary muscles.

What equipment do you need for the diagonal pick and carry woodchop?

The diagonal pick and carry woodchop requires no equipment — just your body weight.

Is the diagonal pick and carry woodchop good for beginners?

The diagonal pick and carry woodchop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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