Windshield Wiper

An advanced core exercise performed hanging from a pull-up bar where legs swing side to side in a wiping motion, engaging the obliques and core muscles.

Instructions

1. Grip a pull-up bar with your hands at approximately shoulder-width apart, using either an overhand or neutral grip.
2. Hang from the bar with your arms fully extended and your body straight.
3. Engage your core and raise your legs to approximately hip height, keeping them relatively straight.
4. Swing both legs together to the right side of your body as far as you can control the motion.
5. In a controlled manner, swing your legs back across your body to the left side.
6. Continue alternating side to side in a smooth, continuous motion.
7. Complete the prescribed number of repetitions.

Tips

• This is an advanced exercise; ensure you have adequate pull-up bar strength and core stability before attempting.
• Control the movement throughout; avoid swinging with momentum and losing tension.
• Keep your upper body relatively still; the movement should come from your core and hips.
• Start with shorter ranges of motion and progress to larger swings as your strength improves.
• For modifications, begin with bent knees to reduce the lever length and difficulty.