Six Pack Shortcuts Mike Chang at Vidcon 2012 with Jon Ham

I met up with Mike Chang from Six Pack Shortcuts at Vidcon 2012 where Mike explained how he got started on YouTube and told me a little bit about his Program - Six Pack Shortcuts. Mike is an Internet Rockstar, and it was great to hang out with him at Vidcon.

Hanging Windshield Wipers Exercise

Here’s another awesome upper body and core exercise you can do just about anywhere as long as there is a pull up bar and a little space above and around it.  The Hanging Windshield Wiper is a more advanced core exercise, but there are a few ways to adjust it to your ability level.  First, let’s get the form right.  To be clear this is a bit different from a hanging leg raise where your shoulder angle stays straight.  With the Windshield wiper, you want to get your butt up, bend your elbows like you are going to do a pull up, and lift your body to Horizontal.  Then you want to rotate your torso on it’s axis 90 degrees to one way, back to center, then 90 degrees the other way.  To make it more difficult you can add some weights on your ankles, or just go faster which will require you to work hard to decelerate your momentum on each side of the movement.  
To make it easier, you can bend your knees which will put a little less strain on your torso, or you can reduce your range of motion from side to side, or both.  And, make sure you go slow in the beginning.
This is awesome for training pretty much your entire upper body, and even something people never seem to talk about which I think is super important which is your grip strength.  This is a lot of movement to hold on to.  Also, this is a great way to get stronger for your front lever, pull ups, and rope climbs.