CORE · COMPOUND
Hanging Windshield Wiper
An advanced hanging rotation requiring strong trunk and grip control.
Primary musclesObliques, Core
Secondary musclesLats, Grip, Hip flexors
EquipmentPull-up bar
DifficultyAdvanced · Rotation
How to perform
- Build hanging knee and leg raise strength first.
- Raise the legs and move them side to side under control.
- Return to center before lowering safely.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the obliques as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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