Band Woodchop

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

• Feel it in Lower backTwisting from the lower back. Brace, sit or stand taller, and rotate a smaller range from the upper body.
• Feel it in ShouldersMoving only the arms. Keep the arms still in front of the chest and turn the torso.
• Feel it in Front of hipsHip flexors cramping in Russian twists. Put the feet down on the floor.
• Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
• Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.