Kneeling Wood Chop – Power Through Rotation

If you want to build strength through your swing path and generate more clubhead speed, the Kneeling Wood Chop is for you.

To do the Kneeling Wood Chop:

• Start in a half-kneeling position—right foot forward, left knee on the ground.
• Hold a water bottle, dumbbell, or band with both hands.
• Start with your hands high by your shoulder (on the kneeling side).
• Rotate diagonally down across your body to the opposite hip.
• Return with control to the starting position.
• Do 10 reps per side.

Want to make it easier?

• Use no weight—just practice the motion.
• Reduce the range of motion—chop halfway instead of all the way down.

Problems and pitfalls:

• Using only your arms—engage your torso and core.
• Slouching—stay upright and tall.
• Rushing—move with intention and control.

Why it matters for golfers: The chop mimics the rotational movement of your golf swing. It builds strength through the exact movement pattern you use on the course, giving you more power without relying solely on your arms.

Combine this exercise with our other core exercises to gain even more benefit.