Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand with your feet a little wider than hip-width apart. Clasp your hands together (or hold a light dumbbell) high above one shoulder.
Step by step
- Start with your hands high over that shoulder.
- Chop down and across to the opposite hip.
- Pivot the back foot, brace your abs.
Cole's tip
Pivot your back foot as you chop. It lets your hips turn, so your lower back doesn’t have to twist.
Common mistakes
- Rounding the back at the bottom.
- Arms doing all the work.
- Twisting the knees.
Make it easier or harder
Easier option
Smaller range, slower.
Harder option
Hold one dumbbell by the ends.
Safety
- Twist from the upper back and hips, never by forcing the lower back.
- Start with bodyweight; add one light dumbbell only when it feels easy.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
