Reverse Hi-Lo Dumbbell Woodchop aka “Corkscrews”
For my 2nd 6 week cycle of split workouts I decided to add some compound/full body/Olympic variant style lifts to each split. Some are pretty common & obvious (deadlifts, front squats, step ups, etc), while some are not.
While these are all great lifts, work a large number of muscle groups & typically require moving much heavier loads, without question the one lift that totally & completely kicks my @$$ are these - the Reverse Hi-Lo Dumbbell Woodchop. In his book "Power Training" (highly recommended, BTW) Robert dos Remedios, MA, CSCS calls these "Corkscrews". His first words in the description:
"This exercise is a killer!" He’s not being overly dramatic.
These are humbling beyond words. Deadlifts, squats, etc. all require extreme effort, but do not engage the three planes (sagital, frontal & transverse) like this one. Plus, if you are looking to develop those top four "fingers" of the external obliques so they intertwine with the serratus anterior this is THE lift.
I know these can be done with cables, but the axis on which the weight is directed (the cable) disengages a lot of support/core muscles that holding a dumbbell engage. Plus with a dumbbell you can make a full rotation & start the lift with the weight at floor height for a humbling & true arc of motion that only you control & will have you in your "happy place" fast.
Stand with feet shoulder width apart holding a dumbbell with both hands. (Note - I typically have the hand to which side I will be rotating underneath the other & holding the dumbbell). Squat down and twist to one side, attempting to touch the weight to the floor behind your heel. The heel of the foot opposite the side you are twisting down to will come off the floor & that foot will turn/point towards the dumbbell. Then, as fast as you can, drive the dumbbell upward, across & back, keeping your arms straight & the arc as smooth as possible. Finish with the weight above & behind the opposite shoulder. Reverse the motion & return to the starting position & repeat. Do all reps to one side, then switch.
Your body should resemble a corkscrew in its motion. Keep the arms as straight as possible and the arc of the lift as fluid as possible. Control the weight & really focus.
I use a weight than I can get 8 reps in good form but not more than 12, and do 3 drop sets (going down 5lbs a set) with as little rest between sets as possible in the logic that the one side was "resting" while you were doing them to the other.
If you do not seriously consider stopping the exercise 2/3s or 3/4s of the way thru your target reps you are not working hard enough, using good form or the right amount of weight. These are KILLERS! Its not uncommon for me to progress from grunts to yells to whimpers, and I’ve tasted tears thru the sweat streaming off me.
If you are really looking to challenge your mind & body and start/pop those cool oblique striations give em’ a try and let me know whatcha think!
