Please excuse my poor video skills on this one! Check it out as Johnson details:
Johnson's Move (also known as a Windshield Wiper)
This is a big core oriented movement, and the hardest part is keeping the hips nice and high throughout the exercise. It can be done with the arms straight or bent, and the same goes for the legs. If you are finding it hard to not swing throughout the movement, try a little bend in the arms (as if you are almost at the top of a pull-up).
- Set yourself steady by pushing up against the bar as you hang - this will help reduce swing.
- lift the hips up by engaging the core (keep them there!)
- keep the knees close to each other
- then start wiping!
This is a tough move and not something that you are likely to master straight away. The best place to start is hanging, and practising only bringing the hips up by engaging the core.
I like to think of the frontal core muscles as thick, broad cables that when contracted, will bring the hips upwards towards the chest. So, the tighter we can contract this system of cables, the more effectively we are working them (which is, after all, the purpose of this exercise!). Once maintaining tension becomes difficult and the cables start to become loose, its time to stop and rest.
I find that visualising this image throughout such an exercise makes it much easier and much more effective..
Thanks brother Johnson!
Enjoy
To drop a bit of knowledge:
By definition, the word 'core' refers to the body minus the arms and the legs. This means the whole trunk or torso, front and back, is what makes up the 'core'. Simmering this definition down a little further, we can see that the key players making up the core are the: rectus abdominis, transverse abdominis, internal/external obliques, erector spinae, gluteus minimus/medius/maximus, multifidus and the muscles of the pelvic floor.
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