CalisthenicsIn review

Hanging Windshield Wiper

Alternating side sweeps of raised straight legs while hanging from a pull-up bar.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Trunk stability
Modality: Calisthenics
Difficulty: Advanced
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Grip a secure pull-up bar and start in a still hang.
Raise the straight legs toward the bar and hold the hips flexed.

Do the rep

Rotate the pelvis and lower the raised legs toward one side within a controlled range.
Return the legs to the centre.
Sweep toward the other side and return to the centre before lowering to finish.

What counts as a rep

One rep sweeps the raised straight legs to one side and returns them to centre; add left and right sweeps to one total.

Breathing

Exhale through each side sweep and breathe in at the centre.

Cues

Keep the grip secure.
Move slowly to each side.
Return to centre under control.

Common mistakes

Dropping the legs
What you seeThe legs fall through the side sweep.
FixReduce the sweep range and end the set if control fails.
The side sweep must stay controlled.
Using a swing
What you seeThe body swings under the bar between sweeps.
FixPause at the centre before each sweep.
A still centre position limits momentum.

Stop the set if

Stop if you feel sharp pain.
Stop before the grip fails.
End the set when the legs cannot stay raised.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Equipment

Bodyweight + Pull up bar

Optional: Floor mat

Grip a secure pull-up bar and start in a still hang. Raise the straight legs toward the bar and hold the hips flexed.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_hanging_knee_raise, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
CSV equipment bodyweight|floor-mat|pull-up-bar-optional is normalized to required bodyweight, pull-up-bar and optional floor-mat. The CSV floor-mat is optional under the existing catalog normalization. Required equipment follows the movement and the owner picker rules.
The CSV says bilateral. The movement is alternating; add both sides to one total.
Skill tier advanced: One controlled side sweep needs high relative strength to hold raised straight legs and rotate the pelvis in a hang. The CSV says beginner. Failure cost moderate: the body is supported above the floor and grip or shoulder support can fail.
The CSV rep-or-duration-candidate hint maps to manual tracking because it is not a schema capability. Camera support stays false and public capability stays manual_only.
The draft counts each centre-to-side-to-centre sweep as one alternating rep. Review must confirm the sweep range and whether the named standard uses straight legs near the bar.
The CSV reps-or-duration maps to bodyweight-reps as the primary kind, with duration also allowed. Timed use follows the named Wave 1 reference.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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