{"id":4057,"date":"2016-08-16T17:28:18","date_gmt":"2016-08-16T15:28:18","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4057"},"modified":"2016-10-23T02:26:51","modified_gmt":"2016-10-23T00:26:51","slug":"woodcutterswood-chopper-s-movement-center-powerbag","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/woodcutterswood-chopper-s-movement-center-powerbag\/","title":{"rendered":"Woodcutter\u2019s\/woodchopper &#8216;s movement in the center with powerbag"},"content":{"rendered":"<p>Powerbags are sacs,<!--more--> look like small punching bags with customized handles at various positions. Thus handling and execution is much more easy for a variety of exercises. The sand inside them, causes an instability during the execution of exercise. This improves neuromuscular coordination. Powerbags are available in a number of different weights and sizes for any level of physical condition.<\/p>\n<p>The following exercise, imitates a movement performed by a woodcutter during cutting wood. It is a functional movement and\u00a0 a core and back strengthener with a twist. It combines explosiveness and swing at the same time.Concentration, control and proper technique are necessary during its execution.<\/p>\n<p>Start in an upright position; follow the steps from 1 to 4:<\/p>\n<p>1. \u00a0Legs are a little opened than shoulder-width apart.<\/p>\n<p>Feet are in a diagonal position and knees are in the same direction as toes.<\/p>\n<p>Keep your torso straight while you hold powerbag from two vertical central handles<\/p>\n<p>Keep your arms outstretched , above and behind the head<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-3335\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1a.jpg\" alt=\"powerbags 1a\" width=\"290\" height=\"388\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1a.jpg 349w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1a-224x300.jpg 224w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1a-200x268.jpg 200w\" sizes=\"(max-width: 290px) 100vw, 290px\" \/><\/p>\n<p>2.\u00a0Inhale and during exhalation you begin to lower the powerbag(keeping the arms outstretched) rotating it so it passes between your legs in a vertical position. Bend your legs \u201cexplosively\u201d\u00a0 during the downward movement.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-3337 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-2.jpg\" alt=\"powerbags 2\" width=\"497\" height=\"328\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-2.jpg 497w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-2-300x198.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-2-200x132.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-2-400x264.jpg 400w\" sizes=\"(max-width: 497px) 100vw, 497px\" \/><\/p>\n<p>3.\u00a0When the bag pass beneath feet, inhale give a push with feet and come to the starting position following the same route.<\/p>\n<p>4. Repeat on the other side<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-3339\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1d.jpg\" alt=\"powerbags 1d\" width=\"290\" height=\"388\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1d.jpg 349w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1d-224x300.jpg 224w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/powerbags-1d-200x268.jpg 200w\" sizes=\"(max-width: 290px) 100vw, 290px\" \/><\/p>\n<p>Points you need to pay attention at :<\/p>\n<ul>\n<li>Keep your\u00a0 torso straight with the chest open during exercise.<\/li>\n<li>Powerbag follows an orbital motion while keeping the center of gravity on your \u00a0 legs.<\/li>\n<li>Bend your legs \u201cexplosively\u201d\u00a0 during the downward movement.<\/li>\n<li>Control the upward movement for your shoulders protection.<\/li>\n<li>Inhale on the upward movement and exhale on the downward movement.<\/li>\n<li>This exercise is suitable for intermediate and advanced trainees. Increase the powerbag weight if you execute the exercise properly.<\/li>\n<\/ul>\n<p><span class=\"_5yl5\">Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers\u00ae Associate<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2968 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png\" alt=\"dogas\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-150x150.png 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/dogas-66x66.png 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Powerbags are sacs,<\/p>\n","protected":false},"author":1,"featured_media":3342,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,203,72,476],"class_list":["post-4057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-powerbags","tag-spi-training-system","tag-wood-choppers-movement"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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