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Barbell Windshield Wipers, Supine

AdvancedStrengthTier T3

You lie on your back holding a barbell above your chest with straight arms. You lower your legs to one side, bring them back to the middle, then lower them to the other side.

Targets: Lumbar Spine
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on a flat mat with your whole back, shoulders and head resting on it, and hold a lightly loaded barbell directly above your chest with both hands and straight arms.
  • Rest both straight legs together on the mat in the central position before the first lift.
  1. A woman on her back holding a barbell level above her chest with straight arms, both straight legs together on the mat.

    Step 1 of 4

    Lie on your back with your whole back on the floor and hold a lightly loaded barbell directly above your chest with straight arms. Rest both straight legs together on the floor in the central position.

  2. The same woman with both straight legs together lifted off the mat toward her left plate, toes just short of it, the bar still level above her chest.

    Step 2 of 4

    Keeping the barbell level above your chest, lift both straight legs together from the floor out toward the left plate and reach your toes toward it.

  3. The same woman with both straight legs together lifted off the mat toward her right plate, toes just short of it, the bar still level above her chest.

    Step 3 of 4

    After lowering to the central position, lift both straight legs together from the floor out toward the right plate and reach your toes toward it, keeping the barbell level above your chest.

  4. A woman on her back holding a barbell level above her chest with straight arms, both straight legs together on the mat.

    Step 4 of 4

    Lie on your back with your whole back on the floor and hold a lightly loaded barbell directly above your chest with straight arms. Rest both straight legs together on the floor in the central position.

Safety Information

Keep the back in full contact with the floor throughout; avoid an arched or lifted back. Lower the legs to the central position without bouncing them off the ground. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.