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Windshield Wipers Tutorial: One of the Greatest Abdominal Exercises of All Time!

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Published on Mar 18, 2012

How to train for the Windshield Wiper?

The best way to learn a new skill is to use some specific exercises that use similar muscle strength (or flexibility) to that of the actual skill. The 4 exercises demonstrated in this video can give you a good start of learning this skill.
The technique of the Wider is very easy, which is why I did not really explain it in the video. However, most will come down to being strong
enough to hold yourself on the bar and to keep your legs straight and your core flexed during the wiping motion!

Performing (abdominal) exercises on a pull up bar will give you the strength needed to learn the skill.

Make sure you do not overtrain for this specific skill. Use the exercises demonstrated in this video INSTEAD OF(so not in addition to) the abdominal workout routine you are currently using and do NOT train your abdominals more than 2 or 3 days a week. 1 or 2 should be enough!

Try to perform 6-15 repetitions for all of these exercises and perform 2 or 3 sets per exercise.

Other exercises that will help you to achieve this skill are: Pull ups and chin ups, hyperextensions or other lower back exercises (for optimal core strength), oblique exercises (optimal core strength) and, as shown in the video, holding the tucked or extended position on the bar.

To give yourself more control over the bar you might want to keep your elbows slightly bent. Bent limbs are stronger than extended limbs!

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