1. Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Raise your legs to form a 90-degree angle with your torso, keeping them straight if possible.
3. Retract your shoulder blades slightly to engage your lats and stabilize your upper body.
4. Rotate your lower body from the waist, swinging your legs to one side while keeping your upper body and arms static.
5. Pause for a moment at the peak of the movement, ensuring that the rotation comes from the obliques and hip flexors.
6. Return your legs to the center and then swing them to the opposite side.
7. Continue the swinging motion from side to side for the desired number of repetitions.
8. Maintain control throughout the exercise, especially during the rotational movement to avoid swinging and to ensure the core muscles are properly engaged.
Safety Tips: Ensure you have a firm grip on the bar to prevent slipping. Begin the exercise with a proper warm-up to avoid muscle strains, particularly in the shoulder area and core. Keep the movements controlled to maintain the focus on the core muscles and to prevent momentum from taking over. If you're new to the exercise, consider having a spotter to assist until you're comfortable with the technique.
Note: The Hanging Half Windmill is an advanced core exercise and should be performed with caution. If you have any pre-existing health conditions or injuries, particularly related to the back, shoulders, or wrists, consult with a fitness professional or a healthcare provider before attempting this exercise.
