Hanging Windshield Wiper for BJJ
Hanging windshield wipers involve raising your legs while hanging and rotating them side to side in a controlled arc. This advanced exercise combines anti-extension with rotational demands for a complete core challenge. It builds the rotational control needed for inversions and guard recovery.
✓ Step-by-Step Instructions
- 1 Hang from a pull-up bar with arms extended.
- 2 Raise your legs until they are above horizontal.
- 3 Keeping legs together, rotate them to the right.
- 4 Control the rotation as far as possible.
- 5 Rotate through center to the left side.
- 6 Continue alternating sides with controlled movement.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the advanced core control for inversions, berimbolo entries, and rotational guard recovery. The combination of hanging grip work and core rotation is unique to this exercise.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Swinging instead of controlled rotation
- ⚠ Not keeping legs together
- ⚠ Losing grip from fatigue
- ⚠ Not achieving enough leg height before rotating
🔄 Variations
- → Bent-knee windshield wipers
- → Floor windshield wipers
- → Slow windshield wipers
- → Single-leg windshield wipers
Track Your Hanging Windshield Wiper Progress
Log your core training sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Hanging Windshield Wiper help my BJJ game? ▼
Builds the advanced core control for inversions, berimbolo entries, and rotational guard recovery. The combination of hanging grip work and core rotation is unique to this exercise.
What equipment do I need for the Hanging Windshield Wiper? ▼
You will need: pull-up bar. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hanging Windshield Wiper? ▼
The Hanging Windshield Wiper is rated 5 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.