Hanging Windshield Wipers

Technique

Hang from a pull-up bar and raise your straight legs up in front of you to hip height or higher. Keeping your legs together, rotate them side to side like a windshield wiper, controlling the motion with your obliques. Avoid using momentum or swinging from the bar. Keep your shoulders engaged throughout the set.

Steps

1. Hang from a pull-up bar and raise your straight legs up in front of you to hip height or higher
2. Keep your legs together throughout the movement
3. Rotate your legs side to side like a windshield wiper, controlling the motion with your obliques
4. Avoid using momentum or swinging from the bar
5. Keep your shoulders engaged throughout the set

Common mistakes

• Letting the legs drop below hip height, losing tension in the obliques
• Using momentum from the bar swing instead of controlled oblique rotation
• Bending the knees to make the rotation easier instead of keeping legs straight

Variations

• Bent-knee hanging windshield wipers for an easier regression
• Hanging windshield wipers with a slower tempo for more time under tension
• Hanging windshield wipers touching the bar with the feet on each side for full range

FAQ