Moves/Windshield Wipers

Windshield Wipers

ID: 279

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Eye gaze is neutral — neither looking up nor cranking the neck down.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.