For golf
For golf, cable woodchop rates well ahead on our research criteria: more carry-over to golf.
Pallof press does more to prevent injuries.
Both are good choices that build different things for golf, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Woodchop. Loaded rotation through the same diagonal as the swing.
Pallof Press. Teaches the trunk to resist rotation, which protects the lower back.
For racket sports, cable woodchop rates well ahead on our research criteria: more carry-over to racket sports.
For your abs, cable woodchop rates well ahead on our research criteria: more stretch.
For golf, cable woodchop rates well ahead on our research criteria: more carry-over to golf. Pallof press does more to prevent injuries. Both are good choices that build different things for golf, so a plan can use both.
About the same: both are easy to learn.
Cable woodchop needs a cable station, so for most people it’s a gym exercise. Pallof press needs a cable station, so for most people it’s a gym exercise.
Pallof press: it rates Strong for injury protection in our research rubric, against Good for cable woodchop.