Core
Windshield Wipers
A high-performance rotational move to develop functional core strength and defined oblique muscles.
How to perform.
Follow the sequence — setup is half the lift.
Grip the pull-up bar with an overhand, shoulder-width grip and hang with your body fully extended.
Raise your legs toward the bar by hinging at the hips until your feet are pointing toward the ceiling.
Keep your legs straight and squeezed together while maintaining a stable torso through your lats and shoulders.
Rotate your legs slowly to one side in a controlled arc until they are nearly parallel with the floor.
Reverse the movement to bring your legs back to the center and then rotate them to the opposite side.
Maintain a constant contraction in your core to prevent your body from swinging during the rotation.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging to move the legs
- Bending the knees significantly which reduces tension
- Losing shoulder engagement and hanging passively
- Dropping the legs too quickly at the bottom of the arc
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.