Hanging Windshield Wiper

oec:hanging-windshield-wiper

An advanced bodyweight core exercise performed by hanging from a pull-up bar, raising the legs vertically, and rotating them side to side in an arc.

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Also called: Windshield Wiper, Windshield Wipers, Hanging Windshield Wipers

How to do it

Take an overhand, shoulder-width grip on a sturdy pull-up bar and hang at full arm extension.
Engage your lats and depress your shoulders to stabilize the upper body.
Pull your torso slightly back and raise your legs until your toes point straight up toward the bar, holding your body inverted or nearly parallel to the floor.

Keeping your legs straight and feet pressed together, slowly rotate your hips and lower your legs to one side.
Lower your legs only as far as you can control without losing your upper-body stability.
Contract your obliques and core to sweep your legs back up through center and over to the opposite side in a smooth, continuous arc.
Continue alternating sides for the target rep count before lowering your legs back down with control.

Exhale as you rotate your legs back upward toward the center; inhale as you lower them under control to each side.

Swinging and relying on momentum to flip the legs back and forth.: Slow the tempo down and pause momentarily at each edge of the range to ensure active muscular control.
Bending the knees excessively due to lack of hamstring flexibility or core fatigue.: Keep the knees locked straight; if full extension is unattainable, practice bent-knee windshield wipers as a regression.
Allowing the upper torso and shoulders to twist out of alignment.: Maintain heavy lat activation and a rigid shoulder girdle so that rotation occurs strictly through the hips and torso.

Ensure your grip is secure and dry before initiating the inverted hang to avoid slipping.
Discontinue if you feel sharp pain in the lower back or shoulders.

This record: CC-BY-SA-4.0.