Isometric Wipers
Description
Isometric wipers hold a hanging windshield wiper position — hanging from a bar with legs raised and rotated to one side — for time. It builds extreme oblique and core strength isometrically. This is an advanced hanging core exercise.
Equipment Required
Isometric Wipers Instructions
- Hang from a pull-up bar with straight arms.
- Raise both legs to roughly horizontal (L-sit or beyond).
- Rotate your legs to one side — like a windshield wiper frozen in position.
- Hold this rotated position for 10 to 20 seconds.
- Return to center. Rotate to the other side and hold.
- Maintain straight arms throughout.
- This requires significant grip, core, and oblique strength.
- Aim for 3 to 5 holds per side.
Isometric Wipers Form & Visual
Isometric Wipers Benefits
- Extreme oblique isometric challenge
- Builds hanging core control
- Advanced calisthenics exercise
- Develops oblique strength through isometric holds
- Builds grip endurance
- Impressive body control
Isometric Wipers Muscles Worked
- Obliques (heavy isometric)
- Rectus abdominis
- Hip flexors
- Forearms and grip
- Latissimus dorsi (hanging)
Isometric Wipers Variations & Alternatives
- Lying Windshield Wiper
- Hanging Leg Raise
- Hanging Windshield Wiper (reps)
- Toes to Bar
- L-Sit Hold
