Exercise wipers: execution technique and training complexes * Crossfit

Wipers (Windshield Wipers) - functional exercise with which you can work out the entire array of abdominal muscles. Its main advantage is that it contains both static (due to the constant holding of the "corner") and dynamic (due to rotational movement of the legs) load.

Exercise "Wipers" can be called the basic movement for the development of abdominal muscles, in its essence it is a more advanced version of the sock raises to the bar, and any more or less trained crossfit athlete will not encounter any particular difficulties in mastering it. In addition to the abdominal muscles, the exercise involves the gluteal muscles, the extensors of the spine, the posterior deltas and muscles of the hands and forearms.

Exercise technique

This movement is not in vain called "wipers" - the sequence of its execution in terms of the movement of the legs is very much like the work of car brushes during glass cleaning. So, the technique for performing the wipers exercise is as follows:

Hang on a horizontal bar, fully straighten your back and legs. Grip - closed, hands shoulder-width apart. Another option is a neutral grip (palms look at each other), so it will be somewhat easier to perform the exercise. If you have problems with grip strength, it is better to use wrist straps or hooks. So you will be less distracted by the muscles of the hands and forearms during the approach.
During the approach, you can leave your arms straight, or you can bend slightly - do as you like. From the starting position, raise and fix your straight legs in front of you. You have taken the position of the "corner", from here we will begin the rotational movements of the legs.
Slightly tilt the body back to increase the range of motion and shift the load mainly to the lower abs. Due to the tilt, the legs will rise up almost to the vertical.
Without bending your legs, perform a circular motion with them in one direction, while simultaneously turning your buttocks slightly in the opposite direction. You need to bring the movement approximately to the level of parallel hips with the ground. Do not forget to direct the pelvis in the direction opposite to movement - this way you minimize the load on the lower back.
It is quite difficult to catch the correct pace of breathing when performing the exercise "Wipers", since the movement is statodynamic in nature, the target muscle group does not relax throughout the entire approach, and we work without stopping at any point. Try to inhale while your legs are in front of you, and exhale at the end point of the amplitude, when the abdominal muscles are maximally contracted.

Stretch your spine before doing the exercise. If you can't do the exercise right away, start with the usual leg raises to the bar at least 15 times and hold the corner for 20 seconds. After that, you will succeed.