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Hanging Windshield Wipers

AdvancedStrengthTier T3

Hang from a bar and pull your legs up until the feet point toward the ceiling. Rotate your legs and hips in a controlled way to one side, then through the center 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

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the overhead bar with both hands and hang straight.
  • Set the shoulders firm before the legs rise.
  1. She hangs straight beneath the bar, both hands gripping it overhead, arms extended, body vertical and still.

    Step 1 of 5

    Hang straight from the bar with both hands.

  2. Her legs are lifted high in front so the feet point toward the ceiling, the legs near-vertical while she still hangs from the extended arms.

    Step 2 of 5

    Pull the legs up until the feet point toward the ceiling.

  3. Her raised legs and hips have rotated to her right side like a wiper blade, the legs still joined and held high, her shoulders staying square on the bar.

    Step 3 of 5

    Rotate the legs and hips in a controlled manner to one side.

  4. Her raised legs have swept through the centre and now angle to her left side, still joined and held high, the rotation visibly continuous and controlled.

    Step 4 of 5

    Rotate the legs through centre to the opposite side.

  5. She hangs straight beneath the bar, both hands gripping it overhead, arms extended, body vertical and still.

    Step 5 of 5

    Hang straight from the bar with both hands.

Breathing

  • Exhale forcefully through pursed lips during the concentric contraction.

Safety Information

Pull the legs up until the feet point toward the ceiling, then rotate the legs and hips in a controlled manner from left to right. Brace your core tightly. Avoid arching the lower back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the controlled side-to-side sweep and avoid swing, fling or momentum twist. 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.