In this video Im going to show you how to do the windshield wipers to develop abs of steel! This helps develop strong obliques which are important in virtually every sport as well as in everyday life. You can do this indoor on a doorway mount pullup bar or on any real pullup bar.
The windshield wiper is a fun exercise for experienced bodybuilders, its not a beginning exercise. Doing these before your core is already strong will result in a very, very painful pulled muscle.
Many people find these difficult so let me show you how to work up to them. First, you need to have done bicycles for several months so your obliques are pretty strong. Next, you need to be really strong at leg raises so work on these. If you cant do a straight legged raise to horizontal and hold it, then you wont be able to do windshield wipers, so work on this first.
Beginners Windshield Wiper: When you are first starting, its much easier to use a parallel grip because it lets you use wrist strength to help pull yourself up. Save doing it on a parallel bar till you are experienced. Since I have the parallel grip bar, let me show you the beginner windshield wipers. Use wrist straps! You are hanging upside down, if you fall, you will break your back or neck - this is NOT a time to work on your grip strength! In one fluid motion, bring your knees up to your elbows. Dont just hang passively from the bar, push the bar down toward your waist till you can balance - I'm totally relaxed and balanced. Now from this position, its easy. Keep your knees bent and slowly rotate 45 degrees left and 45 degrees right and do as many as you can - dont push it the first time or you will be very sorry. The beauty of these beginning windshield wipers is that you can do them with a doorway mount pullup bar. Your first time, just do 2 or 3 sets of 3. Slowly increase your number of reps each week, no hurry. If you have ever pulled a muscle in your rib area, you will know why its to be avoided, it hurts to breathe and coughing or sneezing is excruciating.
Advanced Windshield Wiper
Same general idea but we use a straight bar so its all balance, still use the wrist straps to keep from breaking your neck. Entry is the same, knees up to the elbows, then find our balance - you should be totally relaxed and balanced in this position, if not push the bar down toward your waist more. Now start swinging like a windshield wiper. If you are really flexible, go a full 180 from horizontal to horizontal. When first starting this, its best to go slow. If you do these fast before your core is as strong as steel, you will pull a muscle.