This movement combines an oblique twist with a hanging simulated toe-touch. This total-body core move is very difficult. It combines strength and control in the core, along with grip strength.
To do this one correctly:
- You need to be strong enough to bring your legs up to the bar.
- Isometrically contract to hold yourself up.
- Then rotate when twisting the legs to each side.
The most difficult part is to resist the rotation, (stopping your legs from falling to each side after the twist). If performed correctly, your upper body will be tucked up while you move your legs like a windshield wiper.
How To Do It:
- Hang from a bar, pulling down with your lats and engaging your shoulders.
- Squeeze your anterior core to bring your toes up toward the bar.
- Maintain control from your obliques and move your legs side-to-side, trying to keep them together.
- You may not be that flexible or haven’t performed this in a while, so, lower your legs to one side as far as you can without twisting your hips or losing your grip.
To maintain a strong core, do these at the end of your workout with good form.
Try lying on the floor, which retains the isometric hold in your core, but removes the grip strength component.