Windshield wiper core
3-4 sets of 4-6 slow wipers per side, 2 min rest. Scale with bent knees or lying down.
- Slot
- Strength
- Focus
- Stability
- Time
- 10 min
- Intensity
- High intensity
- Injury risk
- High injury risk
- Equipment
- Pull up bar
High injury risk. Only do this fully warmed up, rested and injury-free, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.
How to do it
Hang from a bar and lift your legs up toward the bar (knees bent to start), then slowly lower them to one side, back to the middle, and to the other side, like a windshield wiper. Do 4-6 per side, 3-4 sets, with 2 minutes rest. Keep your shoulders engaged and don't swing. Easier version: lie on your back with legs up and lower them side to side.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Windshield wiper core
0:00 / 10:05
Ready
10:05
3 rounds
3-4 sets of 4-6 slow wipers per side, 2 min rest. Scale with bent knees or lying down.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 2:00
- rest
- 10:05
- total
Done.
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Take the quizWho it's for
Rotational core strength for steep climbing, cutting loose, and controlling a swing. It's demanding, so it belongs after you can already do controlled leg raises.
Common mistakes
- Letting the legs drop rather than lowering them. Slow both ways. Falling to the side is the injury risk.
- Starting with straight legs. Knees bent first. Straight legs roughly double the difficulty.
- Shoulders disengaged. Keep them pulled down and active throughout.
- Doing it as your first core exercise. Build with leg raises and dead bugs first.
How to progress
Bent knees, then one leg straight, then both. When four to six per side with straight legs is controlled, slow the tempo down rather than adding reps. The lying-down version stays useful as a warm-up.
When it fits
The training periods this exercise fits into in Blok Sessions.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.