Hanging Windshield Wiper

What is Hanging Windshield Wiper:

The Hanging Windshield Wiper is a spinal rotation exercise, primarily working the obliques. Performed while hanging from a pull-up bar or gym rings, the exercise involves moving the legs in a controlled side-to-side motion, resembling the movement of windshield wipers.

Key Benefits:

  • Size and Strength: Works primarily the obliques, as well as the rectus abdominis and hip flexors, promoting muscle growth and strength improvement.
  • Improved Rotational Power: Enhances your ability to perform twisting motions, benefiting sports and daily activities that require rotational strength.
  • Hip Flexor Strength: As the exercise involves hip flexion, it can help strengthen the hip flexors, improving hip mobility.
  • Grip Strength Development: Strengthens forearm muscles, improving grip strength.
  • Functional Strength: Improves lateral spinal flexion strength, spinal rotation strength, core stability, hip mobility, grip strength, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere with something comfortable and sturdy enough to hang on to, making it accessible and convenient for most individuals.

Variations:

  • Heel Tap: A simple obliques exercise that involves lying on your back and crunching your obliques by tapping your heels / lateral flexion.
  • Russian Twist: A core exercise that targets the obliques through controlled twisting motions of the torso.
  • Side Plank Raise: A plank variation that works the obliques primarily through spinal lateral flexions.
  • Floor Windshield Wiper: A similar exercise done lying on the floor instead of hanging on a bar.

How to perform Hanging Windshield Wipers:

  • Starting Position: Hang from a pull-up bar, arms fully extended, legs together, and core engaged.
  • Execution: Initiate the movement by tilting your lower body on one side by engaging the obliques and contracting your hip flexors and rectus abominis to lift your legs as high as possible towards your center and down to the opposite side with control. Then, repeat the movement on the opposite side, mimicking a windshield wiper motion.
  • Repetition: Repeat the movement in an alternating order for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale when your legs are at the middle position/end of the concentric phase and while returning to the starting position of each side.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Grip Type: Choosing between a pronated, supinated, or neutral grip depends highly on your preference and equipment availability. It doesn't matter much as long as it doesn't interfere with your performance.
  • Grip Width: Similar to grip type, it doesn't matter much as long as it doesn't become a limiting factor in your performance. Choose a width you're most comfortable with.
  • Hip Mobility Limitation: You can combine the two techniques shown in the video to modify the movement to suit your ability, like doing the starting phase of the first technique and then the leaning back position (more shoulder extension) of the second one.
  • Hamstrings Flexibility Issue: Feel free to bend your knees as needed.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain scapular depression and a bit of retraction throughout the exercise for optimal performance.
  • Pelvic Position: Maintain a posterior pelvic tilt for optimal performance.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Doing the variation on the left side
    • Tucking your legs
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the variation on the right side, with the extended shoulder position
    • Adding resistance - wearing an ankle weight
    • Progressing to a harder variation/exercise