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Windshield Wiper

An advanced core exercise performed while hanging from a pull-up bar that targets the obliques and core through rotational movements.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Expert

Technique

Hang from a pull-up bar with arms fully extended. Raise your legs to a 90-degree angle, then rotate your legs from side to side like windshield wipers.

Starting Position

Hang from a pull-up bar with arms fully extended, ready to perform the windshield wiper movement.

Finishing Position

Return to hanging position with legs extended.

Form Cues

Engage core, control the rotation, keep legs straight, maintain form

Common Mistakes

Using momentum, bending knees, poor form, rushing movement

Progression Tips

Add weight, perform faster, try different angles, increase range

Regression Tips

Reduce range, focus on form, perform knee raises, use assistance

Safety Notes

This is an advanced exercise. Ensure proper form and grip strength. Stop if you experience shoulder or grip pain.