Hanging Half Windmill
Hanging with the knees drawn up to hip height, swing them from one side to the other in a half circle; the obliques carry the turn.
How to do it
Setup
Hang from the bar, shoulders set, knees bent and raised to hip height.
Steps
- Swing the tucked knees across to one side.
- Keep them at hip height as they pass the front.
- Carry them over to the other side without swinging the body.
Common mistakes
Body swinging on the bar: slow the knees down until the torso stays still. Knees dropping as they cross: hold them up at hip height. Loose shoulders in the hang: pull them down away from the ears.
Breathing
Exhale on each swing, inhale through the middle.
