Zirv Fitness
Strength exercise

Hanging Windshield Wiper

How to do it

  1. Hang from an overhead bar with an overhand grip slightly wider than shoulder width and raise the straight legs up in front of you.
  2. Brace the core hard to keep the hips from swinging before you begin rotating the legs.
  3. Keeping the legs together and extended, rotate them slowly to one side until they are roughly parallel with the floor.
  4. Drive the rotation from the external obliques, keeping the shoulders still and pressed away from the ears throughout.
  5. Reverse the rotation under control, sweeping the legs across to the opposite side without using momentum.
  6. Exhale as the legs rotate through and inhale as you reset through the center, alternating sides for the set.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Core exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopDumbbell WoodchopHanging Knee Raise (Oblique)
Type
Strength
Primary muscles
Core, External Obliques
Measured in
Reps and weight