Hanging Windshield Wiper
From a hang with legs raised, rotate them side to side like wipers, controlling the arc with the obliques.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the obliques, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Hanging Windshield Wiper work?
- The Hanging Windshield Wiper mainly works the obliques and abs.
- What equipment do you need for the Hanging Windshield Wiper?
- None: it is a bodyweight exercise.
- How many sets and reps of the Hanging Windshield Wiper?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Hanging Windshield Wiper?
- Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.
Program it for your clients
Coaches add the Hanging Windshield Wiper to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.