The windshield wiper is a pull-up bar exercise that works your obliques and core mobility. At the same time, you also strengthen the straight abdominal muscles and improve the tension in the entire upper body.
A contribution by Christoph Völker from target10a.com
The Windshield wiper on the pull-up bar is an efficient exercise to build your core muscles to train and the trunk mobility to improve
Windscreen wipers: This is how the exercise works
You hang on the bar with stretched arms in an overhand or underhand grip. The legs point straight up, the upper body is horizontal. Now fold your legs alternately to the left and right at hip height. It all happens without stopping.
execution and effect
Try to do 3 sets of 6 to 12 repetitions each. Break about 2 minutes. The cleanest possible execution is important. That means the back is straight and horizontal, the legs are stretched. You should also achieve as much range of motion as possible. In other words, lower your legs to hip level (but not lower!).
The exercise primarily strengthens the lateral abdominal muscles and improves trunk mobility. In addition, the straight abdominal muscles and the tension in the entire upper body are trained.
You can find articles for your personal training www.target10a.com.
That might interest you
- Improve climbing technique - this is how it works | training
- Climbing training on rings: exercises and tips
- 3 technical mistakes made by beginners: how to avoid them
Do you like our climbing magazine? When we launched LACRUX, we decided not to introduce a payment barrier. It will stay that way, because we want to provide as many like-minded people with news from the climbing scene.
In order to be more independent of advertising revenue in the future and to provide you with even more and better content, we need your support.
Therefore: Help and support our magazine with a small contribution. Naturally you benefit multiple times. How? You will find out here.
+ + +
Credits: Cover picture Christoph Völker/target10a.com
