Exercise Library

Windshield Wiper



The windshield wiper is an advanced trunk rotational strength and stamina exercise
 
 
Execution
 
While hanging from a pull-up bar, lift your torso to horizontal with the hips flexed 90 degrees so your legs are extended vertically. Maintaining a horizontal torso, rotate your legs to one side until horizontal, then to the other side, with a controlled tempo. The arms can be bent as needed to hold the position.
 
 
Purpose
 
The windshield wiper is an advanced rotational exercise for the trunk for general trunk stability.
 
 
Programming
 
Windshield wipers should be done for sets of 10-30+ reps.
 
 
Variations
 
The windshield wiper can be done with bent knees to decrease the demand. It can also be done beginning from a straight hanging position—the athlete will lift straight legs up to one side, bring them around in front by passing the toes near the bar, and then back down to the opposite side, then reverse directions. Finally, an introductory variation can be done with the athlete lying supine on the floor—he or she will keep the legs straight and flex the hips to start with the legs extended vertically, then rotate the legs to one side until the feet touch the floor, then rotate back to the other side.
 
 
See Also
 
Standing twist
Russian twist
Cross chop




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